The Real Reason Warm-Ups Alter Performance

Hello Ziddis! The majority of the population considers warm-ups a box to be checked for a couple of minutes, not to be injured. As a matter of fact, a proper warming up boosts performance, making it better in terms of strength output, coordination and efficiency, to a point where it does not need to get tired to show it.

Warm Up exercise

Warm up before running

Warm-up before any cardio is really important simply because:

• Muscle & Tendon Readiness
• Increases muscle temperature
• Enhances tendon elasticity
• Lowers internal muscle resistance.
• Joint & Tissue Preparation
• Enhances the circulation of synovial fluid.
• Enhances cartilage lubrication and movement.

This enables the joints to move freely under loading as opposed to catching or compensating.

Repetitive stress to the joints and connective tissue is the purpose of running, and thus, the idea is elastic preparedness rather than exhaustion. Here are some warm-up exercises you can try before you head out for a run: 

• Light stretching of limbs
• Ankle rolls and calf raises
• Swings of the legs (sideways, forward and backward)
• Hip circles
• Marching drills or A-skips
• 2,3 steps at a slow pace.

This trains the body to be able to receive and give force effectively with every step.

Warm up before a workout

This aspect is the one that most individuals underrate. A properly prepared warm-up can promote strength and power production immediately since it:

• Enhances the rate of force development (RFD).
• Increases the efficiency of muscle firing.
• Weakens the neural inhibition (protective braking systems)
• Enhances locomotion and control.

That is why lifters do not feel fatigued after warming up; they feel stronger. This effect is directly linked to post-activation performance enhancement (PAPE), in which effectively primed muscles generate greater force without an increase in fatigue.

Warm-ups strengthen not only muscles, but patterns of movement. They:

• Optimise the lag between stabilisers and prime movers.
• Less co-contraction in the muscles.
• Free flow of force along the kinetic chain.

Effective movement = reduced energy wastage, enhanced balance, and increased repeatability.

Here are some warm-ups to try before you dive into a workout. 

• Squats with bodyweight preceding squats with a barbell.
• Row preceding pull-ups or row.
• Bench press preceded by light push-ups.
• Dynamic mobility drills
• Activation with light resistance, like bands, bodyweight

Physiological Effects of Warm up

Warm-ups are effective because they allow the nervous system, the joints, the muscles, and patterns of movements to work on a higher level. The correct warm-up produces a quick change within the body, which directly influences performance. Here is how your physiology responds to warm-ups:

• Nervous System Activation
• Raises the rate of motor neuron firing.
• Enhances motor unit coordination.
• Increases brain-to-muscle communication.

This does not imply that muscles simply contract, but rather they contract at a higher rate, contract harder and more accurately. 

Read Also: Do You Really Need to Warm Up Before a Workout? Yes – Here’s Why

Takeaway

Warm-ups not only safeguard you, but they also increase the ceiling of your performance. They stimulate the nervous system, improve joint mechanics, enhance instant strength and power, increase the efficiency of movement and help in making your workout easier and more powerful. So the next time you fill up your shakers with creatine or pre-workout and pick out your favourite fitness accessories, remember to also keep some buffer time for warm-up, your body will thank you.