It is common knowledge that warm ups are important to exercise yet it is also still a common sight to see individuals performing personal warm ups incorrectly; stretching cold muscles, over stretching, or skipping the stretching all together. The reasons for warming can be placed in one or both of two possible categories. They reduce the risk of injury and they elevate levels of performance. In order to achieve both of these, it is important that the warm up is understood and done correctly.
Joint Rotation
One of the most common mistakes made during a warm up is that individuals begin their routines by stretching cold muscles. Large muscles group should not be stretched out until some aerobic activity has been done to increase the body’s core temperature. What does need to be done before the aerobic activity and is often mistaken for muscular stretching is joint rotation. The joints themselves need to be loosened and prepared for impact. Begin your warm up by slowly rotating the joints in the following order: fingers and knuckles, wrists, elbows, shoulders, neck, waist and hips, knees, ankles and toes.
Aerobic Activity
The body then needs to elevate its core temperature and get the blood pumping around the muscle groups. The best activities for this are full-bodied, incorporating all the major muscle groups; Activities such as jogging, rowing, the cross-trainer or skipping are ideal. Overall the aerobic section of the warm up does not need to be any longer than 10 minutes but certainly no less than five. Begin slowly using 20% - 30% of your maximum output and gradually increase the effort until you are using 60% - 70%. Increasing your body’s temperature and warming the muscles increases speed of contraction and relaxation, improves the rate at which blood releases oxygen and allows the heart to achieve a workable rate for exercise.
Stretching
Now the muscles are warm it is time to stretch. Stretching can be split into categories: static and dynamic. Always begin with static stretching. Although most stretches to begin with are uncomfortable, it is nearly impossible and painful to stretch a tense muscle; do not lock out the joint around which you are stretching instead take a deep breath and relax into the position for at least a slow count of ten. Do not bounce while holding the stretch and do not be tempted to overstretch, the idea is to avoid injury and muscle soreness not add to it, be patient and work within the body’s capacity. Below are a number of stretches for the major muscles in the legs:
- calf muscles: Place your palms against a wall or another flat surface and fully extend your arms. Begin with your feet shoulder width apart, remaining in line with where it began and with the toes facing the wall move your right foot back keeping the heel pressed down until you can feel the stretch. Then lean forward and bend the front leg to increase the pressure on the calf. Hold for ten and repeat with the left leg.
- hamstrings: Stand with your feet shoulder width apart and extend one leg forward half a step. Keep the front leg straight with the foot flexed and bend your rear leg whilst resting both hands on the bent thigh. Hold for ten and repeat on the other leg.
- quadriceps: Begin by holding onto a stable object or with one arm held aside for balance. Raise one heel up toward your buttocks, and grasp hold of your foot with one hand. Slowly pull your heel to your buttock while gradually pushing your pelvis forward keeping both knees together. It is okay to have a slight bend in your supporting leg. Hold for ten and repeat on the other leg.
- groin and inner thigh: Stand with both feet facing forward at least twice your shoulder width apart. Place your hands on your hips and keep your back straight, take your bodyweight across to one side bending that leg at the knee, avoid leaning forward or taking the knee of the bent leg over your toes.Hold for ten then take your bodyweight over to the opposite side.
Dynamic Stretching
The second type of stretching, the dynamic stretches, are controlled movements, exercises such as leg raises, walking lunges, arm swings and torso twists. These are not jerky or bouncy movements but smooth and measured. Include some dynamic stretching before exercise to increase range of movement.
Warming the body up correctly is crucial to preparing for physical activity, reducing the likeliness of injury caused from cold and stiff muscles or joints and placing the body and mind in a prepared state.
