Warm Up for your Workout Using Science
Go to any gym and you’re bound to hear “locker room talk” on the age-old issue facing men and women alike – what’s the best way to warm up before you exercise? Static stretching, dynamic stretching, dynamic warm-ups, re-warm-ups, at what intervals… everyone has an opinion. However, Hammami et al have published a review in the Journal of Sports Medicine and Physical Fitness attempting to answer just this question.
The authors searched for peer-reviewed studies from 1995-2015 in PubMed, ScienceDirect and Google Scholar and found 27 relevant articles. Twenty-two of the articles looked at warm-up effects on soccer performance and 5 articles examined performance with or without re-warm-ups during play. In the review, dynamic warm-ups were found to increase many factors such as “strength, jump, speed and explosive performances.” The review found additional performance benefits from re-warm-ups among soccer players at halftime in order to reduce postactivation potentiation, no matter how much or how little the players were on the field.
Moreover, the authors found that static stretching reduced subsequent performance. Other studies, such as Amiri-Khorasani et al., in the Journal of Human Kinetics, found significant increases in speed after dynamic stretching when compared to static stretching, while Behm et al., in Applied Physiology, Nutrition and Metabolism, found a similar though smaller effect. These studies and others like it add more data to a body of knowledge that suggests that static stretching may be counter-productive or potentially harmful.
The review authors specifically mention the FIFA 11+ warm up as a recommended dynamic warm-up. According to the website, the FIFA 11+ warm up was developed by a group of international experts who claim scientific studies have shown that teams using the program at least twice a week had 30% – 50% fewer injured players.
Take note that “warm-ups” should NOT be confused with “pre-gaming.”
P.S. I find this photo really funny! – source
Featured Image: Source