Fitness Topics

Warm Weather Warm-Up
(As appeared in the Spa, 2006 issue of Healthwise magazine.)

Warmer weather is upon us. This means an increase in outdoor activities, be it jogging, cycling, in-line skating, golfing, or tennis to name a few. The first thing some will do prior to their preferred activity is warm up … which is good. However, what many inadvertently end up doing, instead, is stretch … which is not good. Confused? Let me explain.

Stretching and warming up are two different activities. The purpose for stretching is to enhance, or maintain, flexibility. Warming up is specifically for, well, "warming up," - or elevating - your body's core and muscular temperatures, better preparing them for activities.

The Warm-up

A proper warm up is essential for two reasons: 1) enhanced performance; and 2) reduced chances for injury. The fastest, most direct approach to warming up is not through stretching, but through dynamic, rhythmic, steady movements which involve major muscles (legs and arms).

An excellent example is brisk walking - even walking in place. Begin with a moderate tempo, gradually increasing to a faster pace. Include plenty of arm movement, as in a swinging motion.

Another way to warm up is by simply beginning your intended activity, but at a lighter intensity or slower speed. For example, with bicycling, if your normal speed is 20 miles per hour, start out at 10 to 12 m.p.h. If your target running pace is a 7- or 8-minute mile, then start out with a brisk walk, followed by a slow jog at a 10- or 12-minute mile pace.

As for sporting activities, such as volleyball and basketball, etc., brisk walking is, again, an ideal start. After walking for, say, 10 minutes, begin playing lightly, just going through the motion for another 5 to 10 minutes. An ideal time frame for all warm-ups is 6 to 10 minutes. If you feel the need for longer warm-ups, then go for up to 20 minutes.

To serve as a real-life sample, let me share with you my ideal warm-up for handball: I walk briskly to the courts (7 minutes). At the court, I throw the ball to the wall gently (for 3-5 minutes) followed by light, then intense hitting of the ball. If all the courts are occupied, I either throw/hit the ball against a fence, or rope-jump until a court becomes available.

The Stretch

Contrary to what we have all been taught, too much stretching (and, stretching before an activity) will not help prevent injury. In fact, it may actually increase your chances for injury. When it comes to stretching, even too much of a good thing can be quite bad. Overstretching may actually contribute to a loss in joint stability.

An important concept to understand is "range of motion," (ROM) - the ability to go through the full range of possible movement around a joint … safely. I emphasize "safely" since it appears that many people, stuck on the dangerous notion that "more is better," tend to force their bodies beyond their true ROM and, in the process, wind up doing more harm than good. Always stretch each muscle within its normal ROM; avoid locking out joints, whether it's your knee, elbow or spine.

If you choose to stretch prior to your activity, be certain that you first warm-up thoroughly. The stretching done at this point should be gentler and briefer than when it is performed subsequent to activities. True flexibility exercises are designed to help you achieve more flexibility and better balance in a safe and effective manner. Always remember to avoid overdoing it.

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