Warming up

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 (pulse raiser), a joint mobility
exercise, stretching and a sport related 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 (of warm up) should prepare the
muscles to be used and to activate the energy systems that are required for that particular activity. The
risks and benefits of combining stretching with warming up are mixed and in some cases disputed.
Warming up prepares the body mentally & physically.

Benefits
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

Types of warm-up

Ballistic Stretches: Ballistic Stretches (involving bouncing or jerking) are purported to help
extend limbs more during exercise to allow an individual to be more agile and flexible. However
this type of stretching can cause injury and is not generally recommended.

Static Stretches: Flexing the muscles to help prevent injury and allow greater flexibility and
agility. Note that some sources discourage static stretching as muscles are more prone to
damage if stretched while cold. Static stretching for too long can also weaken the muscles
temporarily.

Introduction to Warming Up
A warm up is intended to raise the body temperature and prepare a player
physiologically and psychologically to compete in a competitive game.
Research has suggested that the optimum duration of the warm up period,
before flexibility or functional activities are undertaken, should be between
15 and 20 minutes. This should consist of a gradual increase in intensity
until the player is working at 70% of maximal heart rate. A warm up at this
intensity has the effect of allowing an increase in the range of movement of
the joints and improving aerobic performance. This means the player
becomes more flexible and running efficiency improves.
A warm up produces a 2 to 3 degree rise in body temperature that can last
for 45 minutes. This increase in temperature leads to beneficial changes in
body tissue:

The heating effect allows muscles and tendons to become more extensible. This makes
stretching muscles and tendons easier and more effective. Research has suggested that this
decreases the incidence of muscle strains.

There is an increase in blood flow, which means that there is an increase in oxygen to
muscle tissue.

There is an increase in the temperature of the blood, which changes the partial pressure of
blood gases. This means that more oxygen leaves the blood and enters muscle tissue.

The increase in temperature causes a rise in enzyme and metabolic activity. This improves
the efficiency of muscle contraction.

By carrying out functional activities such as sprinting or kicking the ball in the later stages
of the warm up, there will be an activation of neural pathways, which speeds up reaction time
during a match.

In addition to the physiological effects, the warm up has the effect of

preparing the player psychologically by encouraging them to focus on the
physical activity to follow.