Warming up is a ritual that is vital to any sport or exercise session. A proper warmup generally consists of a handful of different elements, including a light movement such as jogging or calisthenics, static stretches, a sport-specific movement and dynamic stretches. Static stretches are performed without movement, while dynamic stretches incorporate movement. Warming up serves several different purposes for an athlete.
Reduced Muscle Stiffness
Exercising hard in any capacity when your muscles are stiff increases your chance of injury. By performing a proper warmup, your muscles will be warm and loose, so the regular movements of your sport or exercise session won't cause them to overextend and tear. Suffering a torn or strained muscle can lead to a lengthy recovery that could even include surgery if the injury is severe enough.
Increased Blood Flow
As you perform the light movements of your warmup and increase your heart rate, your blood flow is also increased. When your blood flow is increased, fresh oxygen is sent to your muscles, which helps prepare you for the more intense exercise to come.
Improved Physical Performance
If you play the game or match without warming up, you may still perform well, but your chances are improved following a proper warmup. When you begin with your muscles and joints already warm and prepared, you can play with the intensity required to excel, without holding back. If you don't warm up and are lucky enough to avoid injury, you still may not get into game form until the middle of the game.
Improved Mental Focus
If you're going to be successful at any sport, the mental part of your game must be well-conditioned. As you warm up and your muscles loosen and you break a sweat, your mind will also start to get into gear and prepare for the action ahead. As you stretch, visualize yourself competing at a high level and focus your mind on the task at hand.
Considerations
Start your warmup slowly, with light and easy movements until your muscles are sufficiently loose and ready for more. Drink water during your warmup so you don't enter the game in a state of dehydration. Consult your doctor if you're starting a new exercise program to get the green light, and find a competent trainer to help with the exercises and warmup.
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