Make Sure You Warm Up - Josh Hallinan

Warming up before exercise is vital, it serves two purposes, to enhance performance and prevent injury. A warmup is a period of time devoted prior to doing physical exercise and usually consists of light cardiovascular exercises combined with stretches. Most recommendations for the length of a warm up is between 10-20 minutes. The idea is to prepare the body physically and mentally for the main activity. Keep the warm up mostly at a low intensity at the beginning and then gradually increase as you progress through the warm-up period. Keeping the muscles warm prior to activity has not only shown to decrease the chances of acute injuries such as muscle strains and overuse injuries but it will also decrease muscle soreness post exercise.
 
There is also a mental component to warming up as mentioned, which is very important. It allows the mind to be prepared for the activity. There is evidence suggesting that mentally preparing/visualising for the activity or event can improve technique, skill and co-ordination. It also prepares the athlete for possible discomfort experienced during activity. If the mind is not ready or not focussed, then physical performance may be limited and could increase the risk of injury.
 
What happens to the body during a warm up?

• The muscles increase in temperature which allows the muscle to contract with more force and then relax at a quick rate. It also decreases the risk of muscles over stretching but makes it more elastic. This process can increase the bodies speed and strength during activity
• The temperature of your blood also increases. This allows for oxygen to enter into the muscles more easily and when there is more oxygen available, endurance increases
• As the body goes through the process of a warmup the blood vessels increase in size, this increases blood flow to muscles and places less stress on the heart
• The range of motion of major joints increases which improves flexibility, mobility and general joint function
• Hormone levels through the body change such as cortisol and epinephrine which help with energy production vital for completing the activity
• The mind prepares itself for the activity which increases focus and concentration

 
Tips

• Keeping the warmup between 10-20 mins is the general recommendation. A short warm up may mean that the body is not ready for activity and increase risk of injury. However, a long warm up can cause fatigue and use energy needed for the activity, again increasing injury risk and decreasing performance
• The warm up should be relevant to main activity. This will prepare the body for the movements needed to perform activity
• Make sure the warm up gradually increases intensity as this will prepare the body for higher loads and reduce risk of injury
• Avoid static stretches prior to high intensity activities as they have the possibility of increasing the risk of injury especially if your body temp is cold. Try dynamic stretching which involves continuously moving through a range of motion
• Make sure you focus and visualise during warm ups for the activity
• If you are in a team sport environment and on the bench, you should also continue to run and stretch while waiting to join the game so that the body is prepared​

 
 
https://link-springer-com.simsrad.net.ocs.mq.edu.au/article/10.2165/00007256-198908040-00004
https://link-springer-com.simsrad.net.ocs.mq.edu.au/article/10.2165/00007256-200737120-00006
https://www-sciencedirect-com.simsrad.net.ocs.mq.edu.au/science/article/pii/S0004951407700417
https://www-sciencedirect-com.simsrad.net.ocs.mq.edu.au/science/article/pii/S144024400600051X
https://www-tandfonline-com.simsrad.net.ocs.mq.edu.au/doi/abs/10.1080/15438620802310784
https://www-degruyter-com.simsrad.net.ocs.mq.edu.au/downloadpdf/j/hukin.2012.35.issue-1/v10078-012-0079-4/v10078-012-0079-4.pdf
https://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up-4682
https://www.verywellfit.com/how-to-warm-up-before-exercise-3119266

Josh Hallinan - Chiropractor

Josh is an outstanding practitioner who enjoys seeing his patients get results. He has a special interest in sports injuries, neck and back pain, migraines and headaches and functional movement. 

Josh is available Tuesdays and Thursdays 8am - 6pm

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