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What is a good warm-up AIM?
The scientific literature is supporting more and more the importance of active warm-ups before a sport. In fact, it has been well demonstrated that certain types of exercises, performed before the “core” of the workout, help to improve sports performances and reduce the risk of injuries or incidents during training. That’s great! But what should you include in a warm-up routine to take advantage of these benefits? To best answer this question, we must first ask ourselves about the physiological objectives behind the concepts of warm-ups.
Objectives of a warm-up
- ACTIVATE progressively the large muscles groups needed for your intended sport.
- INCREASE gradually your heart rate.
- MOVE your joints in the range of movement you will require for your desired physical activity.
A good warm-up routine should therefore be adapted to the sport you are about to perform. Just imagine a gymnast warming up compared to a tennis player…Not all physical activities require the same range of motion or the same muscle activation!
An optimal warm-up session
- Mainly consist of dynamic exercises* targeting the joints and muscles that you will use most during your physical activity.
- Include the practice of the physical activity in question, but at a lower intensity.
- Be around 10-15 minutes.
*Priority is therefore given to ACTIVE exercises and stretches rather than passive ones. For example, it is better to choose gentle strengthening exercises (ex. half-squat) or move your limbs in similar patterns that you will need with your physical activity than maintaining certain stretching positions for a prolonged period.
Basic principles of a good warm-up
Knowing all this, you can now let your creativity run wild and come up with your own warm-up routine! However, if you need a little more inspiration, we filmed a short video demonstrating an appropriate warm-up routine to perform before going running,
Next training
If you are about to do an interval training session or a competition, it would be advisable to include some coordination exercises to your warm-up, such as the infamous “carioca” ( fast pace lateral walking while criss-crossing your legs) or exercises using an agility ladder.
What if I have injuries?
If , with a basic warm-up, you continue to have limitations in your range of motion, it may be appropriate to include some stretching exercises to your routine. A physiotherapist is the appropriate health care professional to provide you with advice to best adapt your warm-ups and workouts for your specific neuromuscular condition. He will be able to provide you exercises personalized to your situation and your performance objectives to ensure a safe return to sport.
References
American College of Sports Medicine. ACSM’s Guidelines for Exercice Testing and Prescription [En ligne]. 10ème édition. Philadelphie (USA) : Wolters Kluwer; 2018 [Cité le 2020-05-02]. Disponible : http://antoinedl.com/fichiers/public/ACSM-guidelines-2014.pdf American Heart Association [En ligne]. Dallas (USA) : L’association; 2014. Warm up, cool down [modifié le 2014-09-01; cité le 2020-05-02]; [environ 4 écrans]. Disponible: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down Bret Contreras [En ligne]. What Does Sports Science Research Have To Say About Warming Up? [modifié le 2013-09-11; cité le 2020-05-02]; [environ 70 écrans]. Disponible : https://bretcontreras.com/what-does-sports-science-research-have-to-say-about-warming-up/ Fradkin A.J., Gabbe B.J., Cameron P.A. Does warming up prevent injury in sport? : The evidence from randomised controlled trials. Journal of Science Medicine and Sport [En ligne]. 2006 [Cité le 2020-05-02]; 9(3) :214-220. Disponible : https://www.ncbi.nlm.nih.gov/pubmed/16679062 University of Rochester Medical Center [En ligne]. Rochester (USA) : L’Université; 2020. Adult and Children’s Health Encyclopedia : Preventing Sport Injuries [Cité le 2020-05-02]; [Environ 2 écrans]; Disponible : https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00935
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