The Importance of Warming Up
What is warm-up?
A warm-up is a session which takes place prior to doing physical activity. Usually a warm-up will consist of light cardiovascular exercises combined with stretching.
What happens in a warm-up?
Most warm-up sessions will include a combination of cardiovascular, stretching and strength exercises.
The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up whilst stretching warms the muscles and prepares them for the movements they will be required to carry out during that activity.
Explosive strength exercises which may include sprints or jumps, gently increase the level of intensity and prepares the body for sudden movements in the game / activity. These exercises should only be done once the muscles are warm. These exercises will also prevent injuries.
Effects of the warm-up
The warm-up should:
· Prepare the body for the exercises or activity
· Increase the heart rate
· Improve circulation
· Loosen the joints
· Increase blood flow to the muscles
· Mentally prepare you for your activity
· Assist you with practicing your skills
How long should a warm-up last?
Most warm-up sessions should last between 20 and 30 minutes. This gives the body plenty of time to gradually get ready for physical activity and gives the player time to prepare themselves mentally.
Preventing Injury
The most important reason for warming up is to prevent injury during exercise. Keeping the muscles warm will prevent acute injuries such as muscle strains and will prevent overuse injuries. In static sports it is a good idea to stretch throughout the game as this will keep the muscles warm; substitutes should also run and stretch whilst they are waiting to join a game.
