Bell’s Broadcast: Warming up before exercise? What do you need to know?

During a time when most peoples’ lives are becoming busier, we find ourselves rushing out the door to get to the gym or go for a run without taking a few minutes to get prepared for the big event.

Before you even think about running or using the machines at the gym, you need to make sure you complete a warmup and do a few stretches – but what makes them so important?

Today, Annabel and the Longevity Exercise Physiology teams at Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada are exploring the reasons why it is so important to ensure you have an adequate warm up before you begin your session.

 

 

Maybe you’re running late to your match and don’t have enough time to warm up. Or maybe you’re just not bothered and believe you’ll be able to get away without doing it. Whatever the reason may be, regardless of whether you’re a professional athlete or a weekend warrior, we should all incorporate warmups prior to participating in physical activity and here’s why. Warming up the body helps your body to prepare for physically and mentally. It is also able to help improve our performance over time if the warmup is specific to the main exercise being undertaken.

 

“We should all incorporate warmups prior to participating in physical activity.”

 

When performing a warmup, it should include low intensity aerobic exercise e.g., running, cycling or walking, stretching or mobility and then some activity specific drills. You may not complete all three of these compon

ents, but where the most value comes from is adding in the three components to your warmup. A warmup should generally be around the 10–20 minute timeframe and will highly depend on the type and intensity of the exercise, age, training status and c

onditioning levels. Towards the end of the warmup component, an activity that uses exercises or tasks that you will be doing should be included. For example, if you are warming up for a soccer game, it is important to incorporate some agility or passing drills.

When completing your stretches, dynamic stretches are always more important than static stretches. Studies have found that static stretching may decrease strength and explosiveness, so it is best to perform dynamic stretches in your warmup, which are more functional and target multiple muscle groups.

 

“Studies have found that static stretching may decrease strength and explosiveness, so it is best to perform dynamic stretches in your warmup.”

 

One study found that performing warmups increases muscle temperature and blood flow, which contributes to improved exercise performance and reduced risk of injuries to muscles and tendons. Stretching increases the range of motion of the joints and is effective for the maintenance and enhancement of exercise performance and flexibility, as well as for injury prevention. However, stretching as a warmup activity may temporarily decrease muscle strength, muscle power, and exercise performance. Some researchers suggest that warm-up static stretching actually decreases exercise performance, including muscle strength and endurance.

 

“One study found that performing warmups increases muscle temperature and blood flow, which contributes to improved exercise performance and reduced risk of injuries to muscles and tendons.”

 

If you need advice on the best warmup strategies, give Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada a call on 1300 964 002 to assist you in perfecting the most individualised warm up for you.

 

 

 

 

 

 

Written by Annabel Bergman