Warming up and stretching is one of the most neglected components of fitness. I get it, you are trying to get in and out of the gym as quick as possible. Next time you step foot in a gym, take notice at the people who walk in and go right for the weights. Now, I am not saying it is guaranteed that you will get hurt or pull something if you don’t warm up. Many of us (including me) have made it through a workout safely without a warm up. I am saying that there are many benefits to warming up even if it doesn’t affect your chance of injury as some research claims.
What is the difference between static and dynamic stretching?
Dynamic stretching involves moving through a range-of-motion, and focuses on actions similar to movements you will complete in your workout. Dynamic stretching is characterized by constant movement as opposed to static stretching. For example, bodyweight squats can prepare you better for weighted squats later to come. Static stretching consists of holding your muscle in a stretched position for a certain period of time. For example, reaching down to touch your toes while not bending your knees and keeping your back straight is a static hamstring stretch.
It has been suggested that dynamic stretching is more beneficial prior to exercise, and may improve performance. Static stretching has been shown to be more beneficial after exercise. It may cause a decrease in performance if done prior to working out.
Why Warm Up?
1. Increases Body & Muscle Temperature
When you walk into a gym, you are normally cold, especially in the winter. I normally have multiple layers on as I begin to warm up. Once you start moving, your body temperature rises as your body produces heat. This readies muscles for activity and may cause them to contract more forcefully and relax more quickly during your workout.
2. Increases Flexibility and Range of Motion
Prior to warming up, attempt to touch your toes without bending your knees. Following your warm up, do the same thing. More likely than not, you will be able to reach further toward your toes after your warm up. Warming up increases the ability of a joint to actively move through a range of motion which can potentially reduce the risk of injury of that joint. It does this by improving joint function. For example, you may not be able to squat down very low due to lack of ankle mobility. Once your ankle mobility is improved, you can squat deeper, move more efficiently, and get more out of your squat.
3. Improves Blood Flow to Muscles
Warming up increases blood flow to the muscles that are active. The increase in blood flow to muscles will also increase oxygen and nutrient delivery. As this happens, blood flow decreases to the digestive organs. Increased blood flow to muscles is important because contracting muscle uses a lot of oxygen to replenish ATP (molecule that provides energy for muscle contraction).
4. Increases Mental Preparedness
Now I know you may be dreading your workout ahead, but I think one of the greatest benefits of warming up is preparing your mind. This is extremely important for athletes and mental imagery. The warm up is a time to clear your mind and focus and enjoy what is ahead. You will most likely have a better and more efficient workout if you are focused.
Go Warm Up!
Although some research has shown that warm ups may not reduce your chance of injury, I believe components of most warm ups can. I think mobility and stability exercises are one of the best ways to prevent injury risk. These exercises don’t necessarily have to be done in the warm up, but can be incorporated in the workout. Warm ups do more good than harm, so think about incorporating them into your workout routine if not already there.
Stay tuned next week as I will discuss the best warm up/mobility exercises.
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