Injury Prevention: A proper warm-up increases blood flow to muscles, making them more flexible and less prone to injury. It also prepares joints, tendons, and ligaments for the stresses of exercise, reducing the risk of strains and sprains.
Improved Performance: Warming up gradually increases heart rate, breathing rate, and body temperature, which helps to optimise performance during exercise. It primes the cardiovascular system for the demands of vigorous activity and enhances muscular strength and power.
Enhanced Flexibility and Range of Motion: Dynamic warm-up exercises, such as leg swings and lunges, improve flexibility and range of motion in the joints. This allows for smoother, more efficient movement patterns during exercise and reduces the risk of muscle stiffness or tightness.
Mental Preparation: Warming up provides an opportunity to mentally prepare for the upcoming workout or competition. It allows athletes to focus their attention, visualise success, and establish a positive mindset, which can improve your overall performance.
Activation of Neuromuscular Pathways: Warm-up activities stimulate the nervous system and enhance neuromuscular coordination, helping muscles to fire more efficiently and produce greater force. This can lead to better movement quality and coordination during exercise.
Improved Oxygen Delivery: Warming up increases blood flow to working muscles, delivering oxygen and nutrients more efficiently. This improves the muscles' ability to produce energy aerobically and delays the onset of fatigue during prolonged exercise.
An easy way to remember the correct protocol is through the RAMP method.
Easy run for 10-15 minutes
Core Stability
Crab walk with band
Monster walk with band
Walking Lunges
Leg Swings Forward
Leg Swings back
Lateral Shuffles
High knee raise
Heel to but kicks
Dependent on session either:
5 x 30 secs efforts flat
or
5 x 30 secs efforts hill
Gradually increasing pace within the rep and as reps progress, end of last rep being fastest
Good to go!