What's the aim of a warm up?

14/07/21What's the aim of a warm up?

Your warm up goal

The goal of the warm-up is to prepare yourself mentally and physically for exercise or competition. A very useful way of looking at warm-up is as “performance preparation”, enabling you to perform maximally in your workout/competition.

A well-designed warm-up can increase muscle temperature, core temperature and blood flow, which can positively affect performance:

If the aim of a warm-up is to prepare you for a practice or competition, the optimal warm-up is likely to vary between sports/training you do. It, therefore, needs to address the specific needs of you and the sport.

For example, if you are a runner, who also swims and lifts weights at the gym, your warm-up before the run should be different to the warm-up before the swim or before lifting weights.

What not to do:

Do not use passive/static stretching as a part of the warm-up.

There is little evidence that stretching pre participation prevents injury. Moreover, stretching can compromise muscle performance, which could potentially lead to an injury.

 

What to do:

As a runner, you can start with activities such as hoping on the spot, high knees, jumping jacks, etc.

If you are going to lift weights, this part of the warm-up could consist of some rope skipping, cycling on a stationary bike (for lower body workout), rowing or jogging on a treadmill.

This can involve body weight exercises, routines with bands or light weights. For example, as a runner, after your “Raise” phase of the warm-up, you should do some squats, forward/backward/side lunges.

Before lifting the weights, this phase can also involve bodyweight exercises, banded work, or the exercises you are going to perform when doing your working sets, but with lighter weights.

As a runner, during this phase, you can do some short sprints (not to exhaust you).

For strength training, plyometric, medicine ball, lighter or explosive resistance exercises can be used which will provide further progression towards the workout itself.

Take home message:

Try to remember the following mnemonic and implement it into your warm-up.

Raise, Activate, Mobilise, Potentiate – RAMP.

Thanks to our Sports Therapist Juraj Janco for this article.  Juraj works at our Chester clinic where you can book a 1:1 sports therapy session if you would like his specialist advice on:  the best warm up routine for you; any other aspect of your training or  for rehabilitation advice after injury.

 

Did you know?

You don’t need to be in pain to book in at the clinic - Would you wait until you can’t see before seeing your optician or have your teeth fall out before booking in to see your dentist? You don’t wait until your car breaks down before getting your car serviced? We recommend you give your spine and muscular system an MOT just as you would your eyes, your teeth or your car. Just book in for an MSK screening appointment!

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