🔥 𝐓𝐡𝐞 𝗪𝐚𝐫𝐦-𝐔𝐩 𝐒𝐞𝐫𝐢𝐞𝐬: 𝐏𝐚𝐫𝐭 - 𝟐 🔥⁣

In the previous post, we learned about the Physiological and Psychological effects of warm-up before training. In this post, I’m going to tell you about the different components of a warm-up routine and how a traditional warm-up program structure is built.⁣⁣

⁣⁣ 🔹𝐂𝐨𝐦𝐩𝐨𝐧𝐞𝐧𝐭𝐬 𝐨𝐟 𝗪𝐚𝐫𝐦-𝐮𝐩𝐬 (𝟏, 𝟐)⁣⁣ ⁣⁣ 𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝗪𝐚𝐫𝐦-𝐮𝐩 𝐏𝐡𝐚𝐬𝐞: This phase is further divided into two different parts including a 5 mins - slow aerobic activity period 🏃 and a general stretching period.⁣ 💪⁣ ⁣⁣ 𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝗪𝐚𝐫𝐦-𝐮𝐩 𝐏𝐡𝐚𝐬𝐞: As the name suggests, next comes the specific warm-up phase. This phase generally involves movements similar to the main activity or athlete’s sport.⁣ 🏋️⁣ ⁣⁣ 🔹𝐓𝐫𝐚𝐝𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝗪𝐚𝐫𝐦-𝐮𝐩 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞: A traditional warm-up structure consists of the above-mentioned phases starting with a 5 mins - slow aerobic activity period includes cycling, jogging, skipping etc and the main aim of this period is to increase heart rate, blood flow, muscle temperature, respiration rate, and perspiration, and decrease the viscosity of joint fluids.⁣⁣ ⁣⁣ Followed by a stretching period comes next which focuses on replicating the different ranges of motion required in the main training activities.⁣⁣ ⁣⁣ Ending with the specific warm-up phase where the coaches are really at work. This phase could be the primary factor for improvements/decrement in the performance of the main activities to be performed.⁣ 🙇⁣ ⁣⁣ 🔹References:⁣⁣ 1. Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3 Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis, January 2010 - Volume 24 - Issue 1 - p 140-148 doi: 10.1519/JSC.0b013e3181c643a0⁣⁣ 2. Bishop, D. Warm-up. Potential mechanisms and the effects of passive warm-up on performance. Sports Med 33:439-454, 2003.⁣⁣ ⁣⁣ 🔹Next - Part - 3 The RAMP Protocol 🤓⁣