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The importance of warming up

The importance of warming up. Linda Sierra. For those studying Health Promotion and Fitness Management. The importance of warm up. Reduces injury Prepares you for performance Gives a gradual adjustment from rest to exercise. I love getting a good warm up!. 2 types of warm ups.

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The importance of warming up

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  1. The importance of warming up Linda Sierra For those studying Health Promotion and Fitness Management

  2. The importance of warm up • Reduces injury • Prepares you for performance • Gives a gradual adjustment from rest to exercise I love getting a good warm up!

  3. 2 types of warm ups • Passive: increasing body temperature • Sauna/hot tub • Active: body movements are used to elevate temperature • Passive should not be used for sports • Blood flow goes to skin instead of muscles • Warm up should be 5-10 minutes • Body temp and heart rate

  4. INTENSITY OF WARM UP • Below 40% of HRR (heart rate reserve) • Prevents accumulation of lactic acid • Warm up should be specific to area you are going to work • If lifting with upper body, blood flow should be to upper body

  5. stretching • Always include stretching in your warm up • 2 most common types of stretching • Dynamic vs. Static

  6. Static stretching • One moves into the greatest range of motion • Hold stretch for a minimum of 20 seconds • Deactivates muscle spindles • Allows muscles to stretch further

  7. Static continued • May have negative effect on performance • Contributes to fatigue when activating muscle spindles • Purpose of muscle spindles • Prevent excessive stretching • When holding a stretch they continue to contract that can cause fatigue • Limits potential force production during performance of exercise

  8. Static continued.. • Benefit is to increase flexibility • Best for performing after exercise

  9. Dynamic stretching • Moves through entire range of motion • Doesn’t significantly help flexibility • Best way to loosen muscles • Best way to prepare muscles for exercise • Does not cause muscle fatigue • Minimally activates muscle spindles

  10. DYNAMIC STRETCHING IS BEST PRIOR TO EXERCISE!

  11. Dynamic is best before exercise • In dynamic warm up goal is not to increase flexibility • Goal is to increase blood flow • Decrease viscosity of joints and musculotendonis tissue

  12. Static is best after workout • Increases flexibility • Increases range of motion

  13. SEC • Series Elastic Component • Allows for the property of elasticity • Muscles want to bounce back to original resting length • Overstretching before exercise (like static) can decrease elasticity • Decreases how much force a muscle can generate

  14. More benefits to warming up • increases blood flow to active tissue • increase the release of O2 from red bloos cells to muscle cell • increase the release of O2 from myoglobin to the mitochondria

  15. Benefits continued • decreases the energy of activation needed for enzymes to work • decreases muscle and joint viscosity, improving efficiency of movement • increases the speed of nervous impulses

  16. Benefits continued • decrease the stress on cardiovascular system • Sweating response activated early, helps control temperature regulations • Possibly decreases the risk of injury

  17. Don’t forget cool down • Return your body to pre-exercise conditions • Like warm up body changes gradually • Light aerobic exercise

  18. Intensity of cool down • Less than 40% HHR • 25% is ideal • 5-10 minutes • Static stretching and flexibility

  19. Benefits of cool down • Allows heart rate and blood pressure to gradually return (less stress on ) • Body temp cools down gradually • Prevents blood pooling

  20. Benefits of cool down continued… • Helps in the removal of lactic acid • Helps to decrease muscle soreness • Aids in recovery by delivering oxygenated and nutrient rich blood

  21. Visit my webpage! • Linda’s Homepage • Here you will find more information about the HPFM major and some of my favorite websites that I use!

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