Sports warm-up: why and how to optimize it?

A good sports warm-up could reduce the risk of sports injury by half. But what is the point in doing it? What should you do (or not do)? How long does it last?

Often botched or even completely ignored, all fitness experts nevertheless affirm that warming up plays a fundamental role in reducing the risk of injury. Unfortunately, not all warm-ups are equal. But then, what is a good warm-up?

Definition of sports warm-up

Sports warm-up refers to "all measures that enable an optimal state of psychological and motor (kinesthetic) preparation to be achieved before training or competition, and which at the same time play an important role in preventing injuries."

What is the purpose of a sports warm-up?

Firstly, warming up raises the body temperature (this is also called a “warm-up” in English).

Increasing body temperature allows:

To speed up the biochemical reactions responsible for energy production.
To improve the muscle's ability to produce maximum force
To minimize muscle stiffness and promote greater muscle elasticity. This therefore plays a significant role in the risks of muscle injuries such as tears for example.

The sports warm-up increases the heart rate and therefore the blood flow to the muscles that will be used (and therefore better oxygenated). It also accelerates the flow of the respiratory system as well as joint lubrication, allowing the muscles, tendons and joints to gain elasticity and amplitude.

Warming up also plays an important role on the nervous system, which functions optimally at around 39°. This helps increase the athlete's concentration, coordination and alertness. It is accepted that a 2°C increase in core temperature leads to a 20% acceleration in muscle contraction speed!

A well-performed warm-up will therefore play an important role in reducing the risk of injury. To do this, it must be of increasing intensity and, above all, increasingly specific.

In practice: how to warm up properly?

As we saw earlier, the goal of warming up is to increase body temperature. It is important to maintain this logic throughout the exercises. As indicated above, the intensity must therefore increase gradually.

1. The “generalized” sports warm-up

The first part of the warm-up is intended to accelerate cardiovascular circulation and activate the various functions of the metabolism. This warm-up phase should mobilize as many muscle groups and joints as possible (running, cycling, jumping, pelvic / ankle / knee rotations, etc.).

2. The “specific” sports warm-up

Secondly, it is interesting to stimulate all the physical and mental skills specific to the sport practiced. By working on posture, technique and gestures, we stimulate the neuromuscular system (repetition of motor skills, role-playing, specific muscle activations).

It may be interesting to alternate every minute between dynamic and pseudo-dynamic exercises to avoid monotony and stay focused!

What about stretching during sports warm-ups?

This is a very controversial topic! So, should you stretch during your warm-up or not?

Since the 2000s, many studies have questioned the role of stretching in injury prevention. So is it bad or not? Yes and no... It depends! Since the article is mainly about warming up, we will spare you the detailed explanations and come directly to the conclusion, but if you want to know more, go read this article which summarizes well what the recent studies say.

YES, you can do stretching. It is simply better to avoid long static stretches and to focus on short stretches (max 10 seconds), making sure to stay below the amplitude threshold from which pain appears.

In this specific case and based on studies to date, we can say that there will be no impact on your performance.

Also read: HOME SPORTS PROGRAM | TRAINING IN THE LIVING ROOM

The benefits of sports warm-up

1. Warming up is important before any physical activity.

Warming up is important before any physical activity because it prepares your body for the effort and prevents injuries. In addition, it increases your endurance and improves your performance.

The sports warm-up consists of two main phases: the first consists of activating the muscles and warming up the joints; the second aims to gradually increase the intensity of the effort. To warm up your muscles properly, start by stretching each muscle group.

2. It helps prepare the body for exercise

Yes. Warming up is important before exercise because it prepares the body for exercise and reduces the risk of injury. In addition, a good warm-up increases performance and duration of exercise.

3. Warming up reduces the risk of injury

Yes, warming up reduces the risk of injury. Scientific studies have shown that warming up significantly reduces the risk of injury. This is partly because warming up allows muscles and joints to prepare for physical exertion, making them less vulnerable to microtraumas that can lead to injuries.

Sports warm-up is also important for blood circulation.

4. It increases athletic performance

Yes, it's true! Dark chocolate improves athletic performance due to its high caffeine and antioxidant content. A sports warm-up is also recommended before starting training, as it helps prevent injuries.

5. Warming up improves blood circulation

It is well established that warming up before physical activity can help improve blood circulation. Improved blood circulation can deliver more oxygen and nutrients to the muscles, which in turn can lead to better performance during exercise. Additionally, warming up can help prevent injuries by preparing the body for the demands of physical activity.

There are many ways to warm up, but a general approach is to start with light activity or dynamic stretching and then gradually progress to more intense activity over the course of 5 to 10 minutes. It’s important to listen to your body and not push yourself too hard—you should feel like you’re working at a moderate level when you’re done warming up.

6. It helps eliminate toxins accumulated during physical activity

Yes. Toxins accumulated during physical activity are eliminated in part by the lymphatic system. Coffee promotes the circulation of this fluid and thus helps eliminate toxins.

Coffee is also an excellent sports warm-up. It increases performance and reduces the risk of injury. Thanks to its ability to stimulate muscles and improve their contraction, it allows you to increase the duration and intensity of workouts.

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Warm up with this sport!

1. Exercise to warm up

Warming up before playing sports is important. It allows you to prepare yourself physically and mentally for the effort you are going to make. Warming up will also allow you to reduce injuries while participating in physical activity.

The first goal of warming up is to warm up your muscles. To do this, start by stretching the main muscle groups that you will be using during your workout.

2. Which sport to choose?

There is no perfect sport, as everyone is different and responds differently to various sports. Some sports are better for overall health, while others are more effective for building muscle or losing weight. The benefits of sports are numerous: it improves our mood, strengthens our immune system and slows down the aging process.

The first piece of advice I can give you is to choose a sport

3. How to do sports at home?

There's no need to go to the gym to exercise! There are many physical activities you can do at home that will help you stay in shape. With a little imagination, you can warm up, work your muscles and sweat without leaving your home!

To warm up before exercising, you can, for example, choose a dynamic playlist on YouTube or Spotify and do a few minutes of stretching.

4. Prepare for the effort

Prepare for the effort with a sports warm-up. This will allow you to reach your goals faster and more efficiently. In addition, a sports warm-up helps you prevent injuries. Your body will be better prepared for the effort and you will be healthier. So, don't forget to do some stretches before your next workout!

5. Avoid injuries

Yes. To perform well, it is important to warm up before physical exercise. This helps improve physical abilities and reduce the risk of injury.

The human body is made up of several muscles that must work together to perform a motor action (throwing a ball, running, etc.). These muscles contract and relax through the production of an energy called ATP (adenosine triphosphate).

6. Stay motivated

There are many ways to stay motivated to exercise. Here are some ideas:

- Start with a warm-up before starting your workout. This will help you be in better shape and perform at your best during training.

- Find a partner who can encourage and motivate you to continue playing sports.

- Choose an activity you enjoy, such as dancing

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Conclusion

So, should you warm up? Yes, of course! Warming up should be an integral part of each of your workouts, and be specific to the sport you are practicing and the type of session (strength, intensity, endurance, etc.).

Remember these two principles to integrate into the logic of the warm-up protocol:

Progressiveness : it is necessary to gradually increase the intensity of dynamic exercises (jogging, fast running, cycling, jumping, bounding).
Alternation : to maintain the warm-up effect, it is advisable to alternate different types of exercises (static, dynamic).

Warming up is necessary before any sporting activity. However, you must ensure that it is adapted and well executed otherwise you risk increasing the risk of muscle injuries or micro trauma!

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