Everyone knows that it’s a good idea to warm up before starting to exercise… but what is less clear is exactly what your warm-up should consist of. Jogging on the spot, jumping jacks, static or ballistic stretching… the list goes on. Static stretching (stretch and hold) has long been used in a warm-up, with the aim of enhancing performance and reducing the risk of injury. However, recent reviews of the literature surrounding the role of static stretching question this practice. There is little, if any, evidence that stretching pre- or post-participation prevents injury or subsequent muscle soreness. Although static stretching before activity might increase performance in sports that require an increased range of motion, such as gymnastics, static stretching can compromise muscle performance in other sports. Some studies demonstrated that static stretching had no effect on subsequent performance, while in other studies it was shown to lead to a decrease in force production, power performance, running speed, reaction and movement time, and strength endurance. Dynamic stretching (slower controlled movements) does not seem to elicit the same performance reduction effects of static stretching and has been shown to improve subsequent running performance. Given these findings, the use of static and ballistic stretching (fast jerky movements… think Jane Fonda) in a warm-up needs to be questioned. Based on current evidence, dynamic stretching appears to be the preferred option. The degree of stretching required in a warm-up depends on the type of sport/activity. Sports in which increased flexibility is needed, such as gymnastics or diving, require a greater degree of stretching. Additionally, those with high demands for a stretch-shortening cycle of high intensity (e.g. sprinting) are likely to require more stretching than those with low or medium stretch-shortening cycle activity, such as jogging or cycling. In general, faster sport activities and higher intensities require a more thorough warm-up.
A total warm-up program includes the following two components:
- A general warm-up period consisting of 5 to 10 minutes of slow activity such as jogging or skipping. The more sport-specific the better, so if you are warming up before playing soccer try dribbling the soccer ball around the field. Warming up before a run? Then light jogging is the way to go. The aim of this period is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids.
- Next is a more specific warm-up period incorporating movements similar to that of the upcoming athletic activity. It should consist of 8 to 12 minutes of dynamic stretching focusing on movements that work through the range of motion required for the sport. This is followed by sport-specific movements of increasing intensity such as sprint drills, bounding activities, or jumping (whatever the particular sport requires). The more power necessary for the sport or activity, the more important the warm-up becomes. The warm-up should progress gradually and provide sufficient intensity to increase muscle and core temperatures, without causing fatigue or reducing energy stores.
The bottom line:
- Warm up gradually with increasing intensity to prepare your body for the upcoming exercise.
- Make both your general and specific warm-up relevant to the athletic activity you are about to commence by incorporating sport-specific skills.
- Incorporate dynamic stretches into your warm-up and leave the static stretching for the cool down period following your exercise bout.
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In good health,
Dr. Steve
Reference: Baechle, T.R. & Earle R.W. (2008). Essentials of Strength Training and Conditioning, 3rd Edition.