A warm-up period is important before any athletic performance; it helps protect against injury by improving flexibility of the muscles. To avoid injury, athletes should raise the body's internal temperature through light activity before engaging in stretching exercises. I see a lot of athletes stretching before lifting (most just are going through the motions without much thought). This is pretty much useless and potentially dangerous without the warm-up.
A general warm-up period should consist of 5 to 10 minutes of aerobic activity (jogging, biking, etc.) to increase heart rate, blood flow, viscosity of fluids, and perspiration. The increase in muscle temperature allows a greater amount of flexibility which readies an athlete for the movement required by his or her sport (ie weight training).
A specific warm-up incorporates movements similar to the movements of the athlete's sport. It involves 8 to 12 minutes of activity or sport-specific stretches, such as shoulder stretches for volleyball players. Additionally, a specific warm-up is sometimes based on the dynamic movements of a given sport or activity. In weight training this would most likely be the "warm-up set" during which a lifted lifts a substantially lighter load.
Remember, the more power necessary for the sport or activity, the more important the warm-up!*
It is easy to get in a hurry and skip this part of your workout, but it is definitely necessary!
As far as supplements, phos****ens and glycogen are the most frequently depleted. Therefore, repletion is important following a workout.
Melissa
M.S., CPT
*Referenced from: Essentials of Strength Training and Conditioning by Thomas R. Baechle and Roger W. Earle
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