Warming up before your sport and a discount code for Physique
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We all love playing our sport, however I have noticed, myself included the warm up is something we don’t always allow sufficient time for. Thinking about some benefits of warming up helps to motivate me to do mine:
I can gradually increase my heart rate so that my heart is more ready and willing to pump a little faster and harder, as my body calls on a little more oxygen and nutrients to allow me to perform during training, playing or competing. As I get older, I have noticed this is more important as I can’t get away with skipping the warm up as easy as I could 10 and 20 years ago!
By mobilizing my joints I can put my body in a position to move more fluidly, more efficiently and potentially quicker.
By practicing some shapes that will help me perform my sport better
I can prepare my nervous system to send the communication signals between my brain, muscles, tendons, ligaments and bones that help me to make the shapes I need to play/practice my sport.
I can check in on my mental state and if needed alter it. I find, especially before competitions, I can be prone to an adrenaline rush which increases my sensitivity to my surroundings, if I’m not careful I allow myself to caught up In all sorts of mental scenarios that really don’t help me. By practicing checking my breath rate, checking in with my physical state, focusing on the shapes I want my body to make, visualizing the outcome I want from training/competing I have a better outcome.
I tend to give myself 60-90 minutes to warm up for competition, depending on weather conditions – the longer warm up for colder conditions, shortening for hotter conditions.
I start with 800m to a mile jog, then stretching head to toe, followed by drill work.
See attached video for an example of some drill work I do for running – if your sport involves multi-directional movements (most ball/team sports), then include multi-directional movements in your warm up.
Next week I will talk about cool down.
Stay safe and have a good week.
Sharon & Gary