Athletes Need To Warm Up To Prevent Injury. How To Stretch And Warm up.

WARM UP BEFORE PLAYING YOUR SPORT

ATHLETES NEED TO WARM UP TO AVOID INJURY

We often overlook or downplay the importance of a proper warm-up. A good warm-up is essential for reducing the risk of injury in both competitive sports and low intensity workouts. Warming-up is important because it increases blood flow to the muscles.

This produces heat that warms the muscles and connective tissue, allowing them to stretch without tearing. Warming-up improves the speed at which muscles contract, reducing reaction time, and increasing range of motion. This helps improve your overall athletic performance. Light aerobic activity also initiates the release of adrenaline and other hormones responsible for the mobilization of fuels used during exercise. Most of us have had a workout where we did not feel warmed-up until half way through the game or exercise program. This is an indication your warm-up was too short or lacking intensity. The length of time it takes to warm-up and the intensity of the warm-up depend on the sport, the position, and the person.

There are three types of warm-up: passive, general, and specific.

Passive warm-ups involve the use of warm showers or whirlpools, heating pads, massage, or analgesic creams. Passive warm-up techniques may decrease performance by drawing blood to the skin and away from the muscles. This can increase injury rates because athletes may feel they can perform at high intensity levels when their muscles are actually being deprived of blood.

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General warm-ups involve performing a few basic activities that require the use of the major muscle groups. General warm-ups include activities such as walking, jogging, cycling, jumping rope, or calisthenics. General warm-ups are much more effective than passive warm-ups in raising the temperature of the muscles and increasing their elasticity.
Specific warm-ups involve performing movements that are replicated during your sport. A baseball player taking batting practice, a tennis player practicing serves, and a quarterback throwing passes are examples of specific warm-ups. Specific warm-ups allow the temperature of the muscles to increase and the rehearsal of specific skills to be used in the sport.

In instances where high intensity or complex activities are to be performed, general warm-ups followed by specific warm-ups are preferred. Remember, the length of time you spend warming-up depends on you and your sport. So, what is a good warm-up for another athlete may not be the proper warm-up for you. Find what works best for you!

Could your early return possibly hurt the team performance rather than help because you are not completely 100%? Open communication between you, your coach, your trainer or doctor, and your parents will make the rehabilitation process a lot less stressful. Yes, there is the question of being tough and dealing with pain, but is the pain worth the pain later on in your career and in your life?

They found that both patterns of brisk walking lead to a decrease in diastolic blood pressure. Significant reductions in feelings of tension and anxiety were found with brisk walking of both patterns. Maximal oxygen uptake increased more with short bouts than with long, however.

The first exercise of your circuit should be five minutes on a different piece of aerobic equipment than you used in the warm-up. This should be a little bit faster than your warm-up pace.

Getting fit is one of the best ways to increase your energy levels, keep you healthy, help you look good and better able to fight off infections and illness and keeps you more mentally alert.

The race was really physical at first, which was something I was not expecting. I really wanted to set the pace through the 200 and 400 meters, but I allowed the physical part of the race through my rhythm off. Quotes from Olympic athletes.

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Research now shows that aerobic circuit-training and exercise programs can help older men and women more easily perform basic tasks of daily living.

Fitness professionals must understand the features and risk factors represented by cardiovascular disease as it affects different ethnic groups, rather than to generalize based on what works with the predominant population.

Because strenuous exercise is thought to suppress immune function, and those with suppressed immune systems are more susceptible to URTI, this study examined ginseng as a proponent to enhance the immune system and as a nutritional aid in the prevention and treatment of upper respiratory illnesses, such as the common cold.