Benefits of a Proper Warm Up

Benefits of a Proper Warm Up

Increased Muscle Temperature - A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.

Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race. 

Increased Blood Temperature - The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.

Improved Range of Motion - The range of motion around a joint is increased. 

Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

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Common fitness terminologies

Here are some definition of words and phrases you're likely to encounter:

Aerobic/cardiovascular activity. 

Exercises or activities which temporarily increases your breathing and heart rate. Running, cycling, walking, swimming, and dancing fall in this category.

Maximum Heart Rate

It depends on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220.

Flexibility training or stretching

This type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to popular belief, however, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.

Strength, weight, or resistance training. 

This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting and exercising with stretchy resistance bands are examples of resistance training activities, as are exercises like pushups in which you work against the weight of your own body.

Set

Usually used in discussing strength training exercises, this term refers to repeating the same exercise a certain number of times. For instance, a weight lifter may do 10 biceps curls, rest for a few moments, then perform another "set" of 10 more biceps curls.

Repetition or "rep" 

This refers to the number of times you perform an exercise during a set. For example, the weight lifter mentioned above performed 10 reps of the bicep curl exercise in each set.

Warm up

This is the act of preparing your body for the stress of exercise. The body can be warmed up with light intensity aerobic movements like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. "Think of it as a lube job for the body," Bryant explains. At the end of your warm-up, it's a good idea to do a little light stretching.

Cooldown

This is the less-strenuous exercise you do to cool your body down after the more intense part of your workout. For example, after a walk on a treadmill, you might walk at a reduced speed and incline for several minutes until your breathing and heart rate slow down. Stretching is often part of a cooldown.

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