TO fully utilize the body without risks, proper warmups are necessary before participating in a training session or a competition.
Hana Diaz warms up prior to a workout.
Contributed photo
Jerry Diaz, a personal trainer certified by the National Academy of Sports Medicine, said there are several things to consider prior to warming up. These include an individual’s age, goal, fitness experience and abilities.
Diaz said there are several warmup movements that can stimulate an individual’s preparedness to increase flexibility, body and muscle temperature as well as range of motion.
He said it is essential to incorporate various directions such as linear, parallel or dynamic during warmup movements.
Diaz said the difficulty of each warmup should also be progressive in terms of frequency and duration.
Moreover, he said balance exercises should be closely supervised to avoid injury.
There are two types of warmups: dynamic or static movements.
Diaz said dynamic warmup movements are focused on continuance that creates increased body and muscle temperature.
Static warmup movements, for their part, require a position to be held for over two seconds, and is focused on elongation and straightening of muscle tissue fibers, Diaz said.
Holding a stretch for 30 seconds or shorter after a workout can enhance the flexibility and movement of an individual, he said.
However, “avoiding warmups may slow you down and could result in injury,” he added.
Warming up helps prepare each individual’s nervous system, body temperature and muscle tissues prior to a strength and conditioning training session, Diaz reiterated.
“Prior to a sporting competition, I perform warmup movements designed by coaches to create body and muscle heat,” he added.
Warmups also allow athletes to mentally prepare and focus on necessary movements that can help prevent injury, Diaz said.
For a basketball player, he added, these include layup drills, repeated passes, dribbling, running in place, mountain run, arm movements, leg swings, speed air squats and hip rotation.
“As a certified National Academy of Sports Medicine personal trainer for over five years,” Diaz said, “it is my responsibility to help build a habitual routine practice for all clients — the youth, professional athletes, seniors or those undergoing rehabilitation. I help create and implement a warmup drill that prepares each individual to maximize their experience during an exercise or competition.”
