Warming up
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Warming-up is performed before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles.
Sports/exercise
A warmup generally consists of a gradual increase in intensity in physical activity ("pulse raiser"), joint mobility exercise, andstretching, followed by the activity. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action.
For example, before running or playing an intense sport, the athlete might slowly jog to warm their muscles and increase their heart rate. It is important that warm ups be specific to the activity, so that the muscles to be used are activated. The risks and benefits of combining stretching with warming up are disputed, although it is generally believed that warming up prepares the athlete both mentally and physically.
Warm-up programs can improve the strength of the knee muscle, which, in turn, may decrease injuries.]
A comprehensive warm-up program decreases injuries in football
Direct physical effects of warm ups are:
- Release of adrenaline
- Increased heart rate
- Enabling oxygen in the blood to travel with greater speed and at a higher volume
- Increased production of synovial fluidlocated between the joints to reducefriction
- Efficiency of joint
- Dilation of capillaries
- Increase of temperature in the muscles
- Decreased viscosity of blood
- Facilitation of enzyme activity
- Encouragement of the dissociation of oxygen from haemoglobin
- Decreased viscosity[clarification needed]within the muscle
- Greater extensibility and elasticity ofmuscle fibres
- Increased force and speed ofcontraction
- Increase of muscle metabolism
- Supply of energy through breakdown ofglycogen
- Increase in speed of nerve impulse conduction
- Removal of lactic acid
Stretching
Main article: Stretching
Stretching is part of some warm up routines, although a study in 2013 indicates that it weakens muscles in that situation. There are 3 types of stretches:
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