A warm-up prepares your body for physical activity and can give you time to mentally prepare for a competitive event. A warm-up usually lasts between five and 20 minutes and may include a light jog, agility drills such as carioca and active stretches like butt-kicks. An adequate warm-up can also improve your performance, decrease muscle soreness and reduce your risk of injury.
Improves Performance
A warm-up raises your heart rate and increases blood flow to muscles, which all help your body function and perform better. A 2004 Monash University study found that a warm-up prior to golfing significantly improved performance. Furthermore, when golfers warmed up at least four days a week, their performance improved even more after five weeks. The improved golf performance can be attributed to warming up the muscles and increasing joint mobility. A warm-up can also enhance endurance athletes' performances by increasing cardiovascular output and cardiorespiratory function, the "Journal of Applied Physiology" reported in 2009. A warm-up, therefore, is proven to have a positive impact on athletes' performances.
Decreases Muscle Soreness
Muscle soreness or delayed-onset muscle soreness is caused by intense exercise, leading to inflammation and small tears in your muscle fibers. Because warming up prior to exercise increases muscle temperature and lengthens muscles, it may help reduce muscle soreness after exercise. A 2007 University of Sydney study found that a moderate 10-minute warm-up slightly decreased muscle soreness after intense exercise. Less muscle soreness following competitions and practices can decrease recovery time and may help you train harder and longer.
Reduces Risk of Injury
Female soccer players who performed an extensive warm-up reduced their risk of injury, especially overuse and severe injuries, according to research published in 2008 in the "British Medical Journal." For example, the soccer players who performed a warm-up sustained approximately 50 percent fewer overuse injuries than those who did not warm up. Warm-ups increase muscle temperature and flexibility, reducing your risk of muscle strains. Warm-ups may also increase core stability and balance, decreasing your risk of joint injuries such as ligament sprains. Although warm-ups can reduce your risk of injuries, they cannot prevent injuries, particularly those caused by direct trauma, such as a hit.
Considerations
The benefits you receive may vary based on the type of warm-up you perform and the duration of that warm-up. A warm-up can be as simple as a six-minute jog or bike ride or as complex as performing a dozen sport-specific light exercises for 20 minutes. Consult your coach, personal trainer or athletic trainer for a warm-up program or guidelines.
References
- "Australian Journal of Physiotherapy"; Warm-Up Reduces Delayed-Onset Muscle Soreness; Roberta Y. W. Law, et al.; 2007
- "British Medical Journal"; Comprehensive Warm-Up Programme to Prevent Injuries; Torbjorn Soligard, et al.; 2008
- "Journal of Applied Physiology"; Prior Heavy and Moderate Exercise Accelerate Oxygen Uptake and Cardiac Output; Azmy Faisal, et al.; 2009
- "British Journal of Sports Medicine"; Improving Golf Performance With a Warm Up Conditioning Programme; A. J. Fradkin, et al.; 2004
- "British Journal of Sports Medicine"; Effect of Warming Up on Knee Proprioception Before Sport Activity; M. J. Bartlett, et al.; 2002
Member Comments