THE PRE-EXERCISE WARM-UP: Does it make a difference?

You'd probably agree that you should be warming up before exercise.  But do you?  And if so, what should you be doing in your warm-up? 

I've got two words for you: Protection and Performance. 

Here are some benefits of a proper warm-up:

• "Pre-heating" muscles.  Studies show that increasing muscle temperature makes muscles more resistant to tearing.  Hamstring or calf pulls?  Try warming up beforehand!
• Reduces muscle stiffness.  "Looser" muscles handle load better, and are less likely to "snap" during heavy exercise.  Again, protecting you against muscle and joint injuries.
• Rehearsal!  A good warm-up "tunes up" the neuromuscular connection, familiarizing your brain and motor systems with the complex series of movements you're about to do.  Translation: you can run faster, jump higher, throw farther.

So what makes up a good warm-up?  It's pretty simple, actually.

It needs to be at least 10 minutes of continuous, sub-maximal exercise.  This increases muscle temperature and activates your cardiovascular system. 

"Train like you play" by choosing drills that mimic the movements in your sport.  Focus on the joints you'll be using in your workout or sport, gradually increasing intensity, eventually reaching the intensity of the most red-hot moments in your upcoming workout. 

"Mix it up", by choosing some drills or movements that you may not encounter in your workout.  Runners, when's the last time you backpedaled or shuffle-stepped?  How about high-knees, or a tire run?

NO STRETCHING!  It's a waste of time, and it actually hurts your performance.  (See my previous article!)

Bottom line, get creative and have fun with your warm-up!  Make sure to budget time for it, too.  The most cited reason for not warming up before exercise is, "I didn't have enough time."  Set aside an extra 10 minutes for your workout.  Your warm-up will help keep you healthy, and it'll make you a better athlete.

-Daniel Bockmann, DC

To read research on how muscle temperature affects tensile strength, click here: http://www.ncbi.nlm.nih.gov/pubmed/8368411

To read research on flexibility and its effects on injury and performance, click here: http://www.ncbi.nlm.nih.gov/pubmed/9368275

chiropractor-austin-tx