By Ella Louria
Why Warming Up Is Essential for Every Workout
Whether you’re an elite athlete or simply someone who goes to the gym regularly, warming up should be at the beginning of everyone’s workout routine. Though many athletes and gym goers may be eager to immediately start their workout, it’s better to take time to correctly warm up. A 2010 study found that warming up is a good way to get the body warmed and get the flow of oxygenated blood into the working muscles. Warming up before any physical activity has been shown to prevent injuries during the workout.
There are several different types of warmup routines that can be performed depending on the type of physical activity. The two most often used types used by athletes are passive and active warm-up. There have been positive correlations between warming up and how people perform during their workouts. We’ll discuss the effect warming up has on injury prevention, the different types of warmups, and the benefits of warming up before working out.
Key Benefits of Warming Up Before Exercise
The primary reason athletes’ warmup before physical activity is to prevent injury. Without the proper warm up, the body may not be ready for the strenuous activity which can lead to the possibility of injury. A 2013 study found that warming up reduced the resistance of the muscles and joints which helped put less strain on the body. Warming up before physical activity “increases muscle metabolism, muscle fiber performance, muscle conduction velocity, blood flow to the tissues, and post-activation potentiation”, according to 2020 research. A 2010 study found that warming up allowed for an increase in blood flow, muscle temperature and enhanced easy and free movement of the muscles.
This increase in blood flow, temperature, and movement allows the muscles to be fully prepared for any physical activity. The increase in body temperature from warming up “optimizes both aerobic and anaerobic metabolism in energy production during exercise”, according to a 2013 work. This means that warming up is beneficial for both weight training workouts (weightlifting or jumping rope), and endurance type training (swimming and walking). Though warming up may not be as essential for non-athletes because of the difference in physical demand on the body, it has still been seen as beneficial to warm up before any physical activity.
Passive vs. Active Warm-Up: What You Need to Know
There are many ways to warm up depending on the activity being planned. Some people warm up by doing static stretching (seated butterfly stretch or pike stretch), while others like to do jumping jacks and jogging before they workout. A 2020 study found that a basic warm-up many people follow “consists of a brief period of low-intensity aerobic activity, followed by flexibility and sport-specific exercises”. The type of workout you plan to perform will determine the method you use.
The two types commonly performed are passive and active warm-up. Passive warming up involves raising the body’s core temperature by external techniques. This style involves using hot showers, saunas, or a heating pad to raise body core temperature. This warmup is popular with athletes and can even be inserted between a primary warmup and the actual event. It allows the athlete to maintain elevated core temperature prior to the event.
Active warm-up, however, is the more popular type for athletes that are about to compete. Active warm-up involves increasing your core and muscle temperature by doing general and sport-specific exercises and stretches. This warm-up can range from simple static stretching, to arm circles, to jumping jacks, with the addition of exercises specific to the sport being played.
How Warming Up Impacts Performance: Research Insights
Warming up has become an essential routine for elite athletes. There is a positive correlation between warming up and an athlete’s performance. A group of 2010 researchers conducted a study investigating the effects of warming-up on performance of physical activity. The study included 92 different combinations of warm-ups to determine the effectiveness of each type.
Results from this study showed that 79% of the participants saw an improvement in performance after a warm-up. Other findings included 3% of the participants showed no change in performance after the warm-up, and 17% of participants had a negative impact on performance after the warm-up. Those who experienced negative impacts after their warm-up were further investigated. The researchers found that the 17% of participants were doing warm-ups that were not suited for their specific physical activity.
An example was doing jumping jacks before throwing practice for baseball. Jumping jacks do not warm the muscles of the arm used while throwing. They were doing warmups that weren’t specifically addressing the parts of the body they were using. Overall, the study showed that warming up improved performance and reduced injury.
Practical Recommendations for Effective Warm-Up Routines
Elite athlete or not, warming up is essential to raise the body’s temperature and promote blood flow to the working muscles. It’s important to take the proper amount of time to warm-up as well as specifically warming up the muscles you’re about to use. Warming up before performing physical activity can help prevent injury.
Of the many ways to warm up, passive and active warm-up are most used in the competitive world. Studies have shown that warming up before performing can be beneficial to help improve their performance. Warming up is not something that should be skipped. It should become an integral part of preparing for physical activity.
References
Fradkin, Zazryn, T. R., & Smoliga, J. M. (2010). Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Myburgh, Pfeifer, C. E., & Hecht, C. J. (2020). Warm-ups for Youth Athletes: Making the First 15-Minutes Count. Strength and Conditioning Journal, 42(6), 45–53. https://doi.org/10.1519/SSC.0000000000000549
Neiva, Marques, M. C., Barbosa, T. M., Izquierdo, M., & Marinho, D. A. (2013). Warm-Up and Performance in Competitive Swimming. Sports Medicine (Auckland), 44(3), 319–330. https://doi.org/10.1007/s40279-013-0117-y
