Your workout or sports performance is only as good as your warmup. Preparing with a warmup decreases your risk of injury and limits the buildup of lactic acid, meaning that you can exercise longer and more comfortably. Three major exercise associations agree that a two-part warmup is optimal. A complete warmup includes a general warmup and a more functional warmup focused on the rehearsal and preparation for the specific activity or sport.
Function
When you begin physical activity too hard and too fast, there is a gap between the oxygen available and that which is needed in the working muscles. Lactic acid accumulates as a result. Early in any exercise, fast glycolysis is the primary source of energy production. If the exercise is begun slowly, the aerobic energy system will take over after 1 to 3 minutes. Aerobic energy production takes more time because it requires adequate oxygen and involves multiple chemical reactions. Jumping too quickly into exercise prevents this step process from occurring, and lactic acid will accumulate causing, rapid fatigue. Lactic acid can accumulate during all types of exercise, including sprints, long-duration continuous exercise and resistance training.
Features
When you elevate your core temperature during a warmup, you enhance oxygen supply to working muscles. Intense activity is fueled by the anaerobic energy system, and lactic acid is a byproduct of anaerobic energy production. This quick onset of lactic acid from starting too quickly results in early fatigue. A too-slow warmup can limit the use of the appropriate energy system. An effective warmup ends at workout intensity in a gradual but progressive manner.
Types
Your two-part warm up begins with your general warmup. This part can be specific to your activity or not. Running, for example, might begin with walking or low-speed jogging. Swimming could begin with slow laps and kickboard work. Strength training warmups need not be as specific, but you should still begin with 7 to 10 minutes of cardiovascular activity, such as walking, bicycling or elliptical training. Your functional warmup will focus on dynamic range of motion, to prepare muscles and joints without disrupting core temperature elevation. Perform lunges and squats without weight or mimic the movements of your particular sport. Avoid prolonged time in static stretches and single-joint exercises or stretches. These interfere with the warmup format that decreases lactic acid accumulation, by having you remain still for too long.
Specificity
If you are a shotputter, your functional warmup will be different than that of a sprinter or basketball player. Facilitate use of the proper energy system. For continuous activity, you want to warm up slowly enough to facilitate the aerobic system. During intermittent exercises fueled by the anaerobic system, such as resistance training and sprinting, there will be a greater production of lactic acid than at lower-intensity continuous exercise, even with proper warmups. By adding some intermittent activity to your functional warmup, you could positively affect lactic acid accumulation. For resistance-training warm-ups, add small sets of bodyweight jump squats or pushups with a clap.
References
- "The Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- "ACE Advanced Health & Fitness Specialist Manual"; Cedric Bryant and Daniel Green; 2009
- "ACSM's Guidelines for Testing and Exercise Prescription, 6th ed.": Jonathon Erhman; 2010
- "IDEA Fitness Edge"; The Active Range Warm-Up: Getting Hotter With Time; Paula Anderson; April 2000
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