THE IMPORTANCE OF

WARMING UP

Linda Sierra

For those studying Health Promotion and Fitness

Management

THE IMPORTANCE OF WARM UP Reduces injury Prepares you for performance Gives a gradual adjustment from rest to

exerciseI love

getting a good

warm up!

2 TYPES OF WARM UPS Passive: increasing body temperature

Sauna/hot tub Active: body movements are used to

elevate temperature Passive should not be used for sports

Blood flow goes to skin instead of muscles Warm up should be 5-10 minutes

Body temp and heart rate

INTENSITY OF WARM UP Below 40% of HRR (heart rate reserve)

Prevents accumulation of lactic acid Warm up should be specific to area you

are going to work If lifting with upper body, blood flow should

be to upper body

STRETCHING Always include stretching in your warm

up 2 most common types of stretching

Dynamic vs. Static

STATIC STRETCHING One moves into the greatest range of

motion Hold stretch for a minimum of 20

seconds Deactivates muscle spindles

Allows muscles to stretch further

STATIC CONTINUED May have negative effect on

performance Contributes to fatigue when activating

muscle spindles Purpose of muscle spindles

Prevent excessive stretchingWhen holding a stretch they continue to

contract that can cause fatigueLimits potential force production during

performance of exercise

STATIC CONTINUED.. Benefit is to increase flexibility Best for performing after exercise

DYNAMIC STRETCHING

Moves through entire range of motion Doesn’t significantly help flexibility Best way to loosen muscles Best way to prepare muscles for

exercise Does not cause muscle fatigue

Minimally activates muscle spindles

DYNAMIC STRETCHING IS BEST PRIOR TO

EXERCISE!

DYNAMIC IS BEST BEFORE EXERCISE In dynamic warm up goal is not to

increase flexibility Goal is to increase blood flow Decrease viscosity of joints and

musculotendonis tissue

STATIC IS BEST AFTER WORKOUT Increases flexibility Increases range of motion

SEC Series Elastic Component

Allows for the property of elasticityMuscles want to bounce back to original

resting lengthOverstretching before exercise (like static)

can decrease elasticityDecreases how much force a muscle can

generate

MORE BENEFITS TO WARMING UP increases blood flow to active tissue

increase the release of O2 from red bloos cells to muscle cell

increase the release of O2 from myoglobin to the mitochondria

BENEFITS CONTINUED decreases the energy of activation

needed for enzymes to work

decreases muscle and joint viscosity, improving efficiency of movement

increases the speed of nervous impulses

BENEFITS CONTINUED

decrease the stress on cardiovascular

system

Sweating response activated early, helps control temperature regulations

Possibly decreases the risk of injury

DON’T FORGET COOL DOWN Return your body to pre-exercise

conditions Like warm up body changes gradually Light aerobic exercise

INTENSITY OF COOL DOWN Less than 40% HHR 25% is ideal 5-10 minutes Static stretching and flexibility

BENEFITS OF COOL DOWN

Allows heart rate and blood pressure to gradually return (less stress on )

Body temp cools down gradually Prevents blood pooling

BENEFITS OF COOL DOWN CONTINUED… Helps in the removal of lactic acid Helps to decrease muscle soreness Aids in recovery by delivering

oxygenated and nutrient rich blood

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