WARM-UP TO THE NEW SCHOOL YEAR
The Importance Of A Warm-up and Stretching Routine
by Nichole Seibolt
With a new school year starting it?s important to remember some basics of fitness. The importance of a warm-up and stretching routine is a great place to start because you should do both of these before you begin your exercises. The following information is from an article I found that I thought was very thorough in explaining the importance of a warm-up and stretching routine.
"IMPORTANCE of WARM-UP AND STRETCHING"
By Ahmad Tousi, FIFA Licensed Coach
Warm-up is one of the most important elements of an exercise program. It is particularly important to prevent injury: Warm-up is low level activity, such as a brisk walk or a slow jog, which should be completed prior to stretching and more strenuous exercise. The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity.
THE PURPOSE OF WARM-UP: PREVENT INJURY - ENHANCE PERFORMANCE
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments. Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
THE DIFFERENCE BETWEEN WARM-UP and STRETCHING: WARM-UP THEN STRETCH
There is an important difference between warm-up and stretching. Many people stretch and call it warm-up. This is incorrect. It is important to warm-up before stretching. If one stretches the muscles without prior warm-up, the muscles are cold and are more prone to injury, such as muscle tear or strain. Before exercising, begin with a warm-up period to raise the body temperature. You want to get the heart pumping and increase blood flow to the muscles before stretching. Slow running in place, a slow aerobic dance, or a walk-jog (all with ball), and the application of an external exercise rub, is an ideal warm-up regimen to help prepare the muscles for stretching.
Stretching results in:
1. Relaxed muscle tension
2. Increased range of motion
3. Improved blood circulation
4. Prevention of injury
5. Increased body awareness
6. Improved coordination
Important Considerations:
• A stretch should involve a slow, sustained elongation and be held for 20-30 seconds. Stretching with high intensity and quick repetitions of bouncing is considered to be least effective and most probable for injury.
• Stretch to the point where you feel tightness or resistance to stretch or perhaps some discomfort.
• Relax and breathe comfortably during a stretch. Do not hold your breath.
• Use caution when stretching muscles that surround painful joints. Pain is a signal of possible injury and should be heeded. Listen to your body and the message warning of damage.
