Warm-up

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Types of Warm-ups Passive: increase temperature by external means General: increase temperature using non-specific body movements Specific: increase temperature using similar biomechanics used in subsequent, more strenuous activity. best option since it provides rehearsal of activity or event Warm-up Benefits Rehearsal of movement Elevation of body temperature increase dissociation of oxygen from hemoglobin an myoglobin lowering of activation energy rates of metabolic chemical reactions increase muscle blood flow reduction in muscle viscosity increase sensitivity of nerve receptors increase speed of nervous impulses Reduces incidence and likelihood of musculoskeletal injuries Supplies adequate blood flow to heart warm up of two minutes prior to sudden exertion can decrease relative myocardial hypoxia and decrease blood pressure during exercise. warm up may precede strenuous exercise by as much as 10 to 15 minutes and still decreased arrhythmias indicative of inadequate oxygen to the heart. warm up may be particularly crucial for those with a degree of underlying coronary artery disease. although the original study examined men ages 21 to 52 years who where asymmptomatic to heart disease Banard RJ, et al. (1973). Cardiovascular responses to sudden strenuous exercise - heart rate, blood pressure, and ECG. J Appl Physiology. 34:833. Shellock, FG & Prentice, WE (1985). Warming-Up and Stretching for Improved Physical Performance and Prevention of Sports-Related Injuries, Sports Medicine, 2: 267-278. Weight Training Warm-up 12 to 15 reps performed before workout set Approximately 50% of workout weight (10 RM) 30 seconds to 3 minutes rest before workout set Benefits of specific warmup muscles and joint can be warmed up with the exact mechanics which will be performed during the workout set(s) muscle and joint is less susceptible to injury muscle can contract with greater intensity motor skill and breathing can be rehearsed Specific warm up can be considered more effective for weight training than general warmup Example of general warmup: jumping jacks, aerobic warm up, etc. No warm up set is required for high repetition exercises Example: 20-30 or 20-50 reps on abdominal training high repetition sets are not as intense and serves as a warm up in its self. A second warm up may be performed if the muscles and joints involved may be more susceptible to injury (based on past experience) Example: squats, bench press