Warm up

A period of exercise, a short time before a pro longed bout of exercise in which the participant prepares their bodies through a number of physical and mental activities.

There are two types of warm up

• General warm up – Made up of activities that do not specifically mimic the main bout of exercise. Ideal for gym users
• Specific warm up – Made up of activities/movement that closely follows those being undertaken in the main bout of exercise. Ideal for athletes

What are the benefits of a warm up?

An effective warm up will:

• Increased speed of contraction and relaxation of warmed muscles
• Dynamic exercises reduce muscle stiffness
• Greater economy of movement because of lowered viscous resistance within warmed muscles
• Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
• Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
• Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
• Increased psychological preparation for bout of exercise.

An example of an effective warm up:

Low level of fitness

• Optional use of foam roller 3-5 minutes (if relevant need for it)
• 5-10 minutes of general cardio
• 3-5 minutes of light corrective or functional stretching.

Medium level of fitness

• Optional use of foam roller 3-5 minutes (if relevant need for it)
• 5-10 minutes of general cardio
• 3-5 minutes of active stretching.

High level of fitness

• Optional use of foam roller 3-5 minutes (if relevant need for it)
• 5-10 minutes of general cardio
• 5-30 minutes of dynamic stretching.