Benefits of Warming Up

Warming up
Warming up can be any low impact activity like a light jog or sport-specific exercise, like
kicking a soccer ball. Its purpose is to increase the heart rate and blood flow to the muscles,
thereby warming up the body temperature. This allows you to gradually approach your full
range of motion before you start stretching. A lot people take warming up for granted and
start their exercise routines with some stretching on the spot, thinking it will loosen them up
for their workout. But what they dont know is static stretching before exercise is not only
counter-productive, but also potentially harmful. Stretching without the benefit of a warm up
can actually cause the muscles to tighten rather than relax exactly the opposite of what is
needed for physical activity. This increases the risk of injury. Before you begin stretching,
you can try warming up by jogging or marching in place. Aim for a minimum of 5 minutes or
longer if you feel the need. Other warm-up exercises could be jumping rope for 2-3 minutes,
doing jumping jacks, performing arm swings and shoulder rotations.
Stretching
After you are done warming up, you may now proceed to performing your stretching exercise
prior to your workout. Stretching before a workout allows the body to become more pliable
and less prone to injury. The muscles that should be stretched should be the main muscles
groups that you will target during your workout. For example, if you are doing a lower body
workout, the hamstrings, the quadriceps, the glutes and the calf are the muscles that would
need to be stretched. Stretches should be performed standing up and gently held between 810 seconds. This is to prevent your heart rate from dropping too much during this time. The
benefits of stretching include:
Reducing muscle tension
Increasing your range of motion
Preventing muscle strains
Preventing joint strains
Reducing the risk of back problems
Preparing the body for strenuous exercise
Increasing your body awareness
Promoting circulation
Reducing muscular soreness
Types Of Warm Ups

Passive warm-ups(e.g., taking a hot shower, having a rubdown, sitting in the sun) increase the body and skin
temperatures and physiological reactions associated with heat removal. It is doubtful whether
this type of warm-up would have any beneficial effect on performance except in
circumstances where the body initially was abnormally cold.
General/non-specific warm-upsMuscle temperature is increased in a more effective manner than that afforded by passive
warm-ups. The physiological benefits directly related to increased muscle temperature and
better circulation are derived. There would be little performance enhancement effect. The
main benefit from a general warm-up may be the reduction in injury potential.
Specific warm-upsThese produce major performance benefits if specific activities that simulate competition
actions and intensities are included. The physiological reactions that mimic those of the
competitive effort also need to be attained. Specific warm-ups are best employed after
completing a general warm-up. If a specific warm-up was attempted without adequate
general preparation then the likelihood of injury is increased.
Types Of Streching
Static StretchingStatic stretching, the kind a fitness instructor leads at the end of a class, involves stretching a
body part to its farthest position and then holding it for 30 seconds or more. It does not
involve bouncing or rapid movements, just a mild, painless pulling sensation. You feel the
stretch through the entire length and center of the muscle and not in the joints.
Passive StretchingPassive stretching is similar to static stretching, except that an apparatus or partner provides
the force to stretch the muscle. For example, you may stand with your back against a wall
while your exercise partner lifts your leg to stretch the hamstring. Passive stretching relieves
muscle spasms and helps reduce muscle fatigue and soreness after a workout.
Dynamic StretchingDynamic stretching involves controlled swinging of the arms and legs that gently takes them
to the limits of their range of motion. Here, parts of the body are moved with gradually
increasing speed, reach or both.
Ballistic StretchingBallistic stretching forces a body part to go beyond its normal range of motion by making it
bounce to a stretched position. It increases range of motion and triggers the muscles stretch
reflex. Performing ballistic stretching can make you more susceptible to injury. Only highly
conditioned and competent athletes preparing for strenuous activity should employ it.
Active Isolated StretchingActive isolated stretching is most commonly used by professionals: athletes, trainers,
massage therapists and others. To complete at active isolated stretch, you reach a certain
position and hold it steady without any assistance other than the strength of your own
muscles. Kick a leg up high, for example, and hold it up in that extended posture. Active
isolated stretching works with natural physiological processes to increase muscle and fascia
elasticity and improve circulation.
Isometric StretchingIn isometric stretching, as a muscle is stretched into position, you resist the stretch. For
example, have a partner hold your leg up high while you attempt to force back your leg in the
opposite direction. Isometric stretching is the safest and most effective method for increasing
the joints range of motion, and it strengthens tendons and ligaments while retaining their
flexibility.
Proprioceptive Neuromuscular FacilitationProprioceptive neuromuscular facilitation combines isometric, static and passive stretching to
foster a high level of flexibility. Perform it by passively stretching a muscle; isometrically
contracting it against resistance in the stretched position; and passively stretching it through
the resulting increased range of motion. It is an advanced form of flexibility training that also
helps improve strength.

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What are the different types of warm ups?

What are the different types of stretching?

Warming up

Reducing muscle tension

Increasing your range of motion

Preventing muscle strains

Preventing joint strains

Reducing the risk of back problems

Preparing the body for strenuous exercise

Increasing your body awareness

Reducing muscular soreness

Types Of Warm Ups

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