A proper warm up is important to both maximize performance and reduce the risk of injury. It readies the body for more vigorous activity by raising body temperature and increasing blood flow to the heart, lungs and muscles. Increased oxygen and nutrients are supplied to muscles and warmed up muscles are more pliable and less likely to be injured.
A proper warm up increases the synovial fluid in the joints which improves mobility and provides a protective effect. Additionally, it benefits nervous system function by improving coordination and reducing reaction times, also preparing the athlete mentally for increasingly demanding activities.
I stretched. Doesn’t that count as a warm up?
While stretching is important, it should not be the only part of a warm up. The cardiovascular and nervous systems also need to be warmed up, and a muscle that has not been warmed up properly is more difficult to stretch adequately.
Should a warm up for an endurance sport such as cross country be different than one that involves fast bursts of energy like football?
Warm ups should be specific for the demands of a particular sport. All warm ups should have a general component which includes some aerobic activity to increase body temperature and blood flow, followed by some stretching, and should involve sport-specific activities last. An endurance athlete, such as a cross country runner, may perform some running for short distances at their intended pace and may add some short sprints to engage all the muscles. A football player that requires short bursts of energy and more complex movements should perform activities that simulate what will be required. Usually a more dynamic warm up will be performed followed by position specific drills. For example, wide receivers will run pass routes with increasing speed, while the quarterbacks will perform throwing drills gradually increasing distance and velocity of the throws.
What happens if I don’t warm up adequately?
Without a proper warm up, performance can be negatively affected and the risk of injury is increased. Blood vessels dilate with warming up making it easier for the heart to pump blood. Without a proper warm up, blood pressure rises rapidly because the blood vessels are still constricted and heart function is affected, resulting in earlier fatigue which decreases performance. More serious consequences could occur in those with any underlying cardiovascular issues. With muscles and joints being less pliable and coordination decreased, the risk of injury is increased.
How long should I warm up?
In general, a warm up should be a minimum of 5-10 minutes. If the activity requires more complex or intricate movements such as gymnastics, football, basketball, etc the warm up time should be significantly longer to include the more sport specific activities.
Dr. Stephen Fisher is a board-certified orthopedic sports medicine physician who practices at The Orthopedic Sports Medicine Center of Atlanta, with offices in Alpharetta and Roswell. For more information, please visit us online at ATLSportsMed.com or call us at 770-663-1100
Chilly temperatures are coming. And if you’re an athlete gearing up for the Winter Sports season, or one who just likes to get outside to stay active, layering up is an important part of performing at your peak. Here’s how to do it like a champ with products that use our patented 37.5 Technology:
These are layers that sit next to your skin. They’re normally tighter than others, and are meant to be comfortable while helping your body maintain its ideal body temperature of 37.5 degrees Celsius (99.5°F) while working out. Not only does this layer help thermoregulate, it should trap odors and release them in the wash.
A few of our favorite base-layers for snow sports include Rab’s Merino+, which has a great variety of colors to show off your school spirit. We also love First Lite’s merino wool neck gaiter that helps cover your neck from the cold wind.
Mid-layers assist with heat-retention and breathability. They’re often one of the most stylish layers too. On slightly warmer days during the Winter, or in the Southern states, this is as far as some athletes need to go. For this layer, we love the Adidas Terrex Stockhorn Jacket. It’s durable, insulated, and super light. The color choices are great too.
Outer layers are waterproof, breathable shells that are meant to keep out rain, wind, and snow while still keeping your body dry by pushing moisture from the inside out. Layered with base and mid-layers, the goal is to find outerwear that breathes exceptionally well, too.
Nitro Snowboarding’s Alagna Jacket is a 3.5 layer waterproof bomber jacket built with 37.5 technology that can handle anything, from powder days to rainy camping trips. Ride Outerwear’s Alki Pant is perfect for your lower half and is ideal for skiers or snowboarders alike. Another Ride Outerwear product, the Pinehurst Jacket is insulated, and perfect for colder days, although still ideal for layering.
Power up your performance with layering
Done right, a good layering system will work with each other to keep you dry, comfortable and maintained at its ideal active 37.5 degrees, so you can take your performance to the next level no matter how cold it is outside. For other suggestions of our favorite layers, check out our full list of brand partners at http://thirtysevenfive.com/partners/.
It’s not too late to sign up for the 14th Annual Birdies for Baseball Golf Classic & Live Auction! Monday’s weather is looking spectacular for this fun event! Can’t play golf? Join us for the dinner and live auction! Check out our Live Auction Preview 2017!
Details: Monday, November 6th at The Standard Club in Johns Creek; registration opens at 10:30AM, and a shotgun starts at 12 noon. Dinner begins at 5pm!
All the information you need is in our 2017 AHS Birdies for Baseball Brochure.
The Birdies for Baseball Golf Classic is a great opportunity to socialize with baseball families and the coaches while enjoying golf, dinner, raffles, and silent/live auction festivities.
If you are looking to put your college search in high gear, attend Life University’s Eagle Madness Preview Day. Life University (LIFE) hosts Eagle Madness twice a year – in the spring and in the fall – on LIFE’s campus where you will spend the day learning about LIFE’s undergraduate degree programs, meeting with faculty and current students, and exploring the campus. Representatives from Financial Aid, Admissions and Student Services will be available to answer all your questions. Enjoy lunch with us, compliments of LIFE. We welcome all, including juniors and seniors in high school, as well as counselors, parents and career advisors.
There are a number of unique elements that only happen at Eagle Madness. You will be able to interact with current students and faculty who can answer questions about LIFE’s 15 undergraduate degrees, four graduate degrees and flagship Doctor of Chiropractic degree. You will meet with Department Heads and have an extensive look into the programs offered here at LIFE.
Life University offers leading-edge health science degrees in a community that empowers students to design lives of success and significance. LIFE provides students the vision to fulfill their innate potential, the inspiration to engage in a quest for self-discovery and the ability to apply a principled approach to their future roles as leaders. LIFE instills and practices a set of values, a philosophy, a perspective toward wellness and a deeper meaning of service to humanity.
LIFE offers undergraduate degrees in health sciences, business, nutrition and psychology fields; graduate programs in sport health science, clinical nutrition, positive psychology and athletic training; and is home to the world’s largest single campus College of Chiropractic.
Our students come from every state in the U.S. and more than 25 countries, making LIFE a small school with a wide range of diversity. With our energetic student body, there’s always something happening – from food festivals in Lyceum Park and workout classes in the Wellness Center, to free outdoor concerts and informative seminars with industry leaders. We support more than 70 campus organizations that bring students together.
LIFE’s campus sits on 110 acres of lush green space with contemporary academic facilities, five miles of wooded jogging and walking paths and beautiful outdoor gathering spaces, including a 300-seat outdoor amphitheater. Our sustainable campus features LEED-certified housing and a preserved 19th century village – both of which nod to our past while looking to our future.
For students who are ready to get away from campus for a bit, Atlanta is right on your doorstep. With world-class concert venues, theaters, museums, sporting events, restaurants and shopping, there is something for everyone.
LIFE Fast Facts
Ready to Register for Eagle Madness?
If you are interested in discovering what LIFE has to offer, we encourage you and your family to start your journey and sign up for Eagle Madness. Go to www.LIFE.edu/VisitLIFE and register today.
Email us at Events@LIFE.edu so that we can help answer your questions. If you want more information on all of LIFE’s degrees, visit LIFE.edu/Academics.
Last month we asked our network to share the places in their state that they thought were the toughest to visit. Nearly 500 stadiums, gyms, pools, and courses were nominated, and now it’s time to crown a winner.
Where’s Georgia’s Toughest Place to Play?
Voters are eligible to vote once per day.
Winning locations will be entered into our Regional and National Contest to come at a later date!