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 exercise I 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 stretching • When holding a stretch they continue to contract that can cause fatigue • Limits 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 elasticity • Muscles want to bounce back to original resting length • Overstretching before exercise (like static) can decrease elasticity • Decreases 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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