Warm - Up The Benefits of an Effective Warm- up

Everyone regardless of age and fitness level needs a proper warm-up before beginning the more strenuous components of their workout. Physiologically and psychologically a good warm up is essential to workout success.

Here is why BenefitRationale Gradual increase in muscle temperature Reduces the change in injury to muscles and joints. Increases exercise muscle contractile strength and contraction speed. Increases the efficiency of communication between the brain and the muscles Warms up the nerve impulses so that once strenuous exercises begin they travel faster. Gives better contractile strength and speed as well as better coordination. Allows the body time to adjust blood flow With gradual need for increased oxygen, the circulatory system has time for blood flow change.

BenefitRationale Prevents the early onset of fatigue Allows the body time to gear up and deliver more oxygen to working muscles at a moderate pace This reduces the early accumulation of Lactic Acid which negatively affects the remainder of the workout Allows for a gradual increase of oxygen requirements The increase of demand to the body from the rest to exercise is slow and moderate to reduce the stress on the cardiovascular system Oxygen delivery and extraction is improved and overall physical performance is enhanced

BenefitRationale Helps screen for possible problems before a workout begins Gives a clear indication of the physical state and ability to perform the upcoming workout May show physical problems or injuries that would be aggravated by increased intensity. Allows time to mentally prepare for the workout Time to focus the mind away from daily stress and into the upcoming workout in a non stressful way. This makes the overall workout more comfortable and enjoyable.

Signs of an Effective Warm-up In the time of warming-up, the exerciser should be able to observe a gradual increase in: »Heart Rate »Blood Pressure »Breathing Rate »Body Temperature

Effective Warm-up Design The warm-up should be gradual and of the appropriate intensity to produce heart rate and breathing rate without causing fatigue. Each person will require an individualized warm-up based on their fitness level and the type of exercise to be preformed in the workout to follow. When planning a warm-up it is important to consider the following: »Intensity »Time »Activity

Effective Warm-up Design Intensity: Resting heart rate should be elevated by 40 – 75 beats/minute before the exercise become more intense. Rate of perceived exertion should be moderate. Time: At least 5 -7 minutes of gradual activity Some people will need a longer warm-up Activity: General warm-up includes continues, rhythmic and large range of motion movements. Specific warm-up includes rehearsal of the movement to be used in the upcoming workout.