A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. Stretching the active muscles is also recommended after doing a warm up.

Benefits

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A warm up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.

• Direct physical effects:
  1. Release of adrenaline
     • Increased heart rate
       • Enables oxygen in the blood to travel with greater speed
       • Increased production of synovial fluid located between the joints to reduce friction
         • Allows joints to move more efficiently
     • Dilation of capillaries
       • Enables oxygen in the blood to travel at a higher volume
  2. Increase of temperature in the muscles
     • Decreased viscosity of blood
       • Enables oxygen in the blood to travel with greater speed
     • Facilitates enzyme activity
     • Encourages the dissociation of oxygen from haemoglobin
     • Decreased viscosity within the muscle
       • Greater extensibility and elasticity of muscle fibres
         • Increased force and speed of contraction
  3. Increase of muscle metabolism
     • Supply of energy through breakdown of glycogen
  4. Increase in speed of nerve impulse conduction
     • Makes performers more alert
• Psychological effects:
  • For very specific groups of people, warm ups may boost the morale of people before sports matches, especially if the warm up includes superstitions or rituals. The haka performed by the All Blacks before a rugby match is a well-known example.

Stages

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1. The first phase of the warm up should raise the heart rate, meaning an increase in the speed of delivery of oxygen to the muscles and the temperature of the body. Performing a cardiovascular exercise such as jogging can easily increase the heart rate.
2. The second stage should include mobility or stretching exercises. It is important that both static stretches and some calisthenic type activities where the muscle is working over its full range. Press-ups, lunges and squat thrusts are good for this.
3. The final stage of a warm up should involve a sport-specific or skill-related component. This should work the neuromuscular mechanisms related to the activity. For example, if you were warming up to play soccer you might practice kicking a ball to a teammate.

See also

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• Cooling down

Exercise

Aufwärmen | Warming up