What is warming up? Warming up prepares the body for more intense movement and activity. It literally “warms up” the body by increasing core temperature. A proper warm-up consists of movements that: - Move joints through their ranges of motion (ROM) — and enhance this ROM
- Enhance mobility
- Release connective tissue bonds
- Distribute fluid in the joint space
- Boost speed/force of muscle contractions
- Amplify nerve impulse transmission
- Promote oxygen uptake
- Keep you out of the whirlpool
Movement typesMovements used during a warm-up might include: - Movements intended to get the core temperature up and the whole body moving, e.g. brisk walking or light jogging while swinging the arms
- Static movements (moving into a position and briefly holding it) — the classic “stretch and hold”, e.g. touching your toes for 30 seconds.
- Dynamic movements such as:
- stretching while moving (e.g. walking lunges for hip flexibility, or tipping your head side to side for neck mobility)
- moving against light resistance (e.g. a few single-legged Romanian deadlifts with light or no weight, or jumping)
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