Download Why Warm –Up Is Important

Why Warm –Up Is Important
Warm-up has long been the pre-training/pre-competition routine of both coach and
athlete. Why? The assumptions have been that warm-up mentally and physically prepares
the athlete to compete and reduces the risk of injury.
Specifically, warm-up is used for the following reasons:
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to gradually increase heart rate
to raise core and muscle temperature
to speed up energy production in the muscles
to increase blood flow to and within the muscles
to reduce muscle soreness and risk of injury
to assist in focusing on the task at hand
The changes in heart rate, temperature, carbohydrate/energy and blood flow will occur
with any increase in activity level. Warm-up helps pace the body through these changes
at a slower rate, allowing a smoother transition between pre-activity level and maximal
effort.
A sudden increase in activity can leave the heart momentarily low on oxygen (ischemic).
Warm-up allows the heart rate to keep up with the rising intensity level. This lowers the
chance for damage to the heart due to ischemia.
For the best maximum training or competition performances, heart rate should be at or
close to competition levels.
Muscle contractions produce heat. As temperatures increase, resistance toward muscular
contraction decreases. Less friction allows muscle contractions to become quicker and
more forceful, bringing athletes one step closer to reaching or surpassing their best effort.
Driven By Change
The enzymes that control the rate of energy production are in part driven by temperature
changes, As body temperature slowly rises, an increase in energy production can be more
readily met. Enzymes also respond to demand, based on workload. Warm-up provides
some middle ground between low and high energy activities, giving the energy systems
time to adapt to increasing work loads.
As intensity levels gradually rise, blood flow increases to and within muscles. This is in
response to the muscles' need to receive oxygen and remove carbon dioxide and waste at
a faster rate. With the increase in blood flow through the muscle, blood temperature rises,
facilitating a greater transfer of oxygen to the cell and improving work ability.
The same warmth that produced the lower friction in the muscle will help reduce muscle
soreness and risk of injury. A warmed-up muscle is relaxed, pliable, more resilient and
can handle greater stress load. A warmed-up muscle can be pushed harder with less fear
of injury.
Warm-up can be divided into two stages, general and specific. Begin warm-up with the
general portion; it involves the large muscle groups, starts out at a low intensity and
gradually warm-up with builds up to a moderate level. The specific portion follows, with
a focus on the muscles and the skills involved in the event for which you are warming up.
The intensity here can approach or exceed that of competition.
Summary
To achieve the physiological benefits of a proper warm-up, pay attention to design,
duration and intensity. Start by working the large muscle groups. Bring the intensity level
up from low to moderate and work until a good sweat is reached. Then, focus on
exercises that mimic the training or event for which the athlete is preparing. During this
stage (if not before) have the athlete concentrate on the event at hand. Gradually, the
intensity should be near that of the training or competition level. Duration is up to the
athlete, but a general guideline might be five to 15 minutes (Editor's Note: Swimming
may require a longer warm-up period).
Use daily training warm-up to determine your athletes' ideal duration and intensity levels.
Remember, as with all other aspects of a sport: Practice (even if it's warm-up) makes
perfect.