9 of 18

Write now Article Tools

Warming up before working out or playing sport is essential in injury prevention, improving flexibility and maximizing the benefits of physical activity. There are a variety of ways to warm-up before sport and some of these are specifically suited to one sport compared to another. Although there are a variety of easy warm-up exercises available, the structure of a warm-up for any individual generally involves a period of easy aerobic exercise to loosen and warm up the muscles and is followed by stretches, skill work or higher intensity activity to tune the body for the task ahead.

Aerobic activity

The purpose of the easy aerobic activity is simply to warm-up. The aerobic activity may be walking, jogging, cycling, swimming, rowing or any other exercise that involves the major muscle groups. Aerobic activity does also produce a few other benefits for the warm-up:
- increased body, muscle and tissue temperature
- increased flexibility
- greater heart rate
- greater respiration rate
- increased metabolic rate

Stretches

Following the aerobic activity it is worthwhile doing some stretches. There are two types of stretches that we will talk about here and they are static and dynamic stretches. Static stretching involves stretching a muscle to a point just before pain begins and then holding the stretch for say 20-40 seconds. These types of stretches are more suited to people who want to increase flexibility in the long term. Dynamic stretches are movements of isolated groups of muscles that mimic the actions of the sports. Dynamic stretching is suited to increasing muscle temperature and flexibility in the short term.

Static stretches are fairly simple to do and you may know how to do a few already, if not there are plenty of websites and books with diagrams that show how to do them. Static stretches are generally done for all the major muscle groups:
- calves
- hamstrings
- quadriceps
- abdominals
- upper an lower back
- pectorals
- arms/shoulders

Dynamic stretches are typically done for any muscles that are tight or if the activity you are about to do relies heavily on a muscle group. The most common dynamic stretches include shoulder rolls, high knees, butt kicks, lunges and the windmill.

High intensity and skill work

To fine tune the body just before a workout or sport the last warm-up exercise is generally very sport specific. A runner might do a few strides, a basketballer do some lay-ups or a tennis player do some serves. This part of the warm-up should not be too strenuous but should at least raise a sweat and leave you feeling ready for your game or workout.
As has been mentioned, a warm-up is very important before playing sport and can involve a wide variety of exercises. Good luck with your warm-up and remember the key is to do some aerobic activity, stretching and even a bit of skill work before you exercise.

Learn more about this author, Jack Brooks.
Click here to send this author comments or questions.

Add your voice

Know something about Easy warm-up exercises?
We want to hear your view. Write now!