Reducing injury is the reason most people know to warm up. But how does it work? Warming up increases your body temperature. At a higher body temperature, your muscles can contract and relax faster, which reduces the chance of injury. You might argue that your body will warm up as you do the workout. Let’s use an extreme example to show the importance of warming up. Imagine that you want to sprint right now. You stand up and just sprint as fast as you can. Does that sound appealing to you? I cringe at the idea and can feel my hamstrings instantly giving out. Now imagine you had a good warm up, you are already breathing a bit heavy and sweat is starting to form on your body. Now you sprint! That scenario sounds much better right? The importance of the warm up is to gradually increase your body temperature. The gradual increase of your heart rate will also reduce the chance of exercise-induced cardiac abnormalities. So warming up will help reduce heart and muscle injuries!
Next, warming up will also “wake up” your muscles. Before a workout you want to prepare your muscles for the activity and movement that will be involved. The gradual heart rate increase has more benefits than just injury prevention; it also increases blood flow to your muscles. Why is this good? Blood brings oxygen and nutrients to your muscles, which is used to create energy. By doing a proper warm up, you are ensuring your muscles are getting all the nutrients they need for your workout. Additionally, your warm up should incorporate movements that you will be doing in your actual workout. This will prepare your muscles for the proper movement, and increase your flexibility range during your workout. Use your warm up to make sure your muscles are ready to perform for you when you need them most.
Finally, use your warm up for some mental preparation. I know I've sluggishly started a workout before, not really feeling it but still committing to the workout. Taking the time to do a proper warm up will help you focus your mind to the task at hand. While going through your warm up, take time to think about each movement you are making, mentally connect with your body. Take some time to think and visualise your workout for the day. Your mind should be just as warmed up as your body for your workout.
By taking time to warm up and mentally prepare, you will reduce chances of injury and increase your performance during your workout. Do a good 5 to 10 minute warm up that focuses on the range of motion you will be doing during the workout. Check out the reference links below for some warm up ideas.
References
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