Warming Up

Many athletes perform regular warm-ups and cool-downs during training and racing. An appropriate warm-up increases the blood flow to the working muscle, resulting in diminished muscle stiffness, less risk of injury, and improved performance. Additional advantages of warming up include physiologic and psychological preparation.

Advantages of a Suitable Warm Up:

Modified Muscle Temperature: The temperature increases inside muscles used during a warm-up routine. A warmed-up muscle both contracts more forcefully and loosens up more promptly. In that way, speed and strength may be heightened, decreasing the chance of pulling a muscle and causing trauma.


Modified Body Temperature: 

Enhances muscle elasticity and diminishes the risk of strains and pulls.


Blood Vessels Enlarge:  

Reduces blood flow resistance and lowers the heart’s strain.


Better Efficient Cooling: 

By triggering the heat-dissipation mechanisms in the body (effective sweating), an athlete may cool expeditiously and help avoid overheating early in the event or race.


Modified Blood Temperature: 

The temperature of blood increases as it goes through the muscles. As blood temperature climbs, oxygen binding to hemoglobin de-escalates, so oxygen is more readily usable for working muscles, which might improve endurance.


Improved Range of Motion:

The range of motion around a joint is modified.


Mental Prep 

The warm-up is a great time to mentally prepare for an event by clearing the mind, increasing centering, critiquing skills, and technique. Favorable imagery may likewise relax the athlete and establish concentration.


Hormonal Shifts: 

Your body produces various hormones responsible for regulating energy production. During warm-up, this equilibrium of hormones makes more carbs and fatty acids available for energy manufacturing.

Typical Warm up exercises include:

Bit by bit, increasing the intensity of your particular sport. This utilizes the specific skills of a sport and is occasionally called a related warm-up. 

  1. For example, runners can jog for a while and add a few sprints into the routine to engage all the muscle fibers.
  2. For weight lifting, perform each strength training exercise at a lower weight first.
  3. Adding motions not related to your sport in a slow steadfast fashion: calisthenics or flexibility exercises, for instance. Ball players frequently utilize unrelated workouts for their warm-up.



The best time to stretch a muscle is after it has a modified blood flow and temperature to prevent trauma. Stretching out a cold muscle may increase the risk of injuries from pulls and tears.

Additionally, stretching loosens and weakens tendons, ligaments, and muscles before weight lifting, making you more prone to injury. So always stretch after your workouts, when your muscles are warm.




Static stretching is the most commonly known form of stretching. It involves lengthening a muscle to its furthest point and holding that position for a minimum of 30 seconds. 



Active stretching uses the strength of a specific muscle group to lengthen or stretch an opposing muscle group, as done in Yoga. 



Dynamic stretching is movement-based stretching. It requires working muscles through a range of motion to increase flexibility and mobility. Unlike static and active stretching, these poses are not held.




When appropriately accomplished and at the right time, being more flexible will:

  • Improve range of motion and freedom of movement
  • Decrease back pain
  • Help prevent injury
  • Decrease muscle soreness
  • Provide relaxation and mental wellbeing.


Remember that the best stretch is after your workout, as your muscles are warm and pliable with increased blood. 


Remember that the best stretch is after your workout, as your muscles are warm and pliable with increased blood. 


Batista Gremaund

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