ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Exercise: The benefits of warming up as part of your exercise routine

Updated on January 10, 2012
Warm-ups are very important, but often overlooked.
Warm-ups are very important, but often overlooked.

With finding time to exercise often being an issue, the temptation is to get right down to business when you have the time or inclination for rigorous activity.

While the enthusiasm is great, you would do more harm than good if you fail to warm-up properly.

Warm ups

A warm-up refers to any low or moderate-intensity routine that is used before strenuous activity. The primary objective of this is to attain optimal body temperature, and to prepare physically and mentally for exercise or exertion.

As such, the benefits of pre-excerise routines are not merely physiological, but can help with mental fitness and mental preparation for athletes and non-athletes alike.

A proper warm up not only prevents negative consequences like injuries and burnout, but also has a positive consequence – encouraging peak performance.

To use the analogy of a vehicle, a warm-up is like turning the ignition and then accelerating evenly for a smooth ride. Just as turning the key in the ignition kick-starts a series of processes than get the engine running, a warm up triggers a series of physiological and mental responses that help the body prepare for activity.

In addition, you avoid trying to accelerate too quickly. If you do that with a vehicle, the fuel efficiency would be poor and additional strain would be put on the engine. Even though the engine may be able to cope with the strain sometimes, it would increase the wear and tear on it much faster.

Our body is just like that. Getting it warm and accustomed to activity before increasing the workload prevents that strain on our muscles, tissues and joints.

Injuries happen, but warming up reduces their chances.
Injuries happen, but warming up reduces their chances.
Warming up can also help you put learned movements into practice.
Warming up can also help you put learned movements into practice.

Benefits of warming up

Improved blood circulation

Warm ups help to improve the supply of fuel and nutrients to the muscles because they improve the circulation of blood throughout the body.

Peak performance can be achieved at an earlier stage in a match situation or rigorous training because of better circulation.

Prevents/ mitigates injury

A good warm up increases the flexibility of muscles, joints and tissues.

Improved flexibility makes the likelihood of sustaining injury significantly lower.

Facilitates easier transition to more intense activity

Warming up takes the heart rate from a state of rest to a low-to-moderate activity level.

The physiological responses it triggers makes it easier for the body to adapt to higher levels of activity.

Enhances motor skills

Warm-ups help us achieve an optimal temperature – one at which our nerve impulses speed up.

In addition, utilizing mobility exercises that mirror on-field movements would improve the smoothness and efficiency of the sequence of movement later on.

Your muscle range and elasticity is increased, allowing you to perform better.
Your muscle range and elasticity is increased, allowing you to perform better.

Improves muscle range and elasticity

Warm-ups help to improve the elasticity of muscle fibres.

They prepare them for the increased stress and constant expansion/contraction associated with moderate-intensity and high-intensity exercises.

Improves joint lubrication

Stretching, which is a critical component of a proper warm-up, stimulates synovial fluid production. Lubricated joints are less burdened or strained and have a better range of motion.

Facilitates visualisation

For athletes, visualization is an important aspect of pre-event preparation and warming up is conducive to that. For example, soccer referees can warm up on the field and detect critical aspects of the environment while performing light or moderate aerobic activity. This includes familiarizing oneself with the field conditions and atmosphere, so that the referee can appreciate some of the challenges ahead.

Sharpens the mind's focus

Exercise produces feel-good hormones (like endorphins). A warm-up stimulates production of these and have you feeling good (or better) before more strenuous activity. Before a match, warm-ups are a good complement to relaxation techniques utilized.

Conclusion

At first, warming up may seem like a chore, but once you get into the habit, you'd realise that it makes a difference and then it'd be second-nature. When age is not on your side, a good warm up is even more critical to injury-prevention.

Comments

Submit a Comment

  • Faceless39 profile image

    Faceless39 6 years ago from The North Woods, USA

    Voted up, useful, and interesting! You're a wonderful writer, use proper grammar (hallelujah!), and have described this really well. I was just debating the benefits of warming up last time I ran, and this really drives it home. Thanks for the detailed account.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)