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| The Warm-Up: Does it Make a Difference? |
| Written by Dr. Daniel Bockmann | |
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Why warming up is pivotal, and the myths of stretching.  If asked, most of us would probably agree that we should “warm-up” before we exercise. But do we really need to? In a word, YES. Whether you’re Colt McCoy of the Longhorns or just a weekend jogger, warming up before you exercise is vital. Think of your car. In the rare event that we get a freeze in Austin, warming up your car before driving it can keep you from doing serious damage to your engine. Your body is much the same. A warm-up serves as a gradual introduction to exercise, preparing your body for the work you’re about to do. Jumping straight into a workout “cold” can set you up for an injury, and keep you from performing at your best.
Here are some benefits of a proper warm-up: ◊ “Pre-heating” muscles. A warm muscle contracts more forcefully and relaxes more quickly, which increases both speed and strength. Also, you’re much less likely to overstretch and injure a warm muscle. ◊ Dilating blood vessels. This reduces resistance to blood flow and lowers stress on your heart. ◊ Engaging your cooling system. Starting to sweat during a warm-up helps cool your body more efficiently, and prevents overheating during your workout. ◊ Increasing range of motion. Warm, flexible muscles give you the freedom of movement you need to exercise safely. ◊ Releasing hormones. Energy-boosting hormones are produced during a warm-up, which triggers the burning of carbohydrates and fatty acids as “fuel.” ◊ Mental prep. Your mind clears, focuses, and relaxes as you warm up. So, why don’t most people warm up before exercise? The most common reason I hear is “time.” Either they don’t have enough of it, or they don’t want to spend it warming up. That, in a word, is a shame. A solid warm-up only takes 10-15 minutes, and can even be a part of the workout you already have planned. Here’s how. The Do-It-Yourself Warm-Up: 1. Train like you play. Whatever the exercise or sport, start with similar movements, but lower intensity. This is also known as a “related warm-up,” and it just makes sense. If you’re a runner, start with a walk, then jog, then run. 2. Mix it up! Every good warm-up also includes movements unrelated to the workout you’re about to do. For example, the sport of running uses relatively few muscle groups, and uses them in a very limited way. Therefore, running tends to make you very good at running, but few other movements. Incorporating a variety of movements into your warm-up can help develop well-rounded fitness, as well as prevent injury. 3. To stretch, or not to stretch? This is a common question. The only reason you ever need to stretch is if your range of motion is less than normal. For example, the normal range for hip flexion is 90 degrees. If you have 90° of hip flexion, there’s no need to stretch the hip further. And research has shown that stretching has absolutely no effect on injury prevention. If you’re not sure, a qualified health professional can assess your flexibility and prescribe any stretches you may need. Your warm-up is a very personal thing. It should always feel comfortable, and you may find that it evolves over time. Try different exercises until you find several that work for you, then do them! Adding a pre-workout warm-up can pay off big for you, and it’s easy. It is the single most important step you can take to prevent injuries and increase performance. So the next time you’re ready to hop on the bike, or jog around Ladybird Lake, remember your warm-up! Dr. Daniel Bockmann practices sports medicine and chiropractic in the Austin area, and can be contacted at AustinSpineAndSport.com. |