Warming up:Warming up:science and artscience and art

Andrew R. Coggan, Ph.D.

warm up…

Topics to be coveredTopics to be covered

1) Why warm up?

2) What happens when you warm up?

3) How should you warm up?

Jones AM, Koppo K, Burnley M. Effects of prior exercise on metabolic and gas exchange responses to exercsie. Sports Med 2003; 33:949-971.

Bishop D. Warm up I: potential mechanisms and the effects of passive warm up on exercise performance. Sports Med 2003; 33:439-454.

Bishop D. Warm up II: performance changes following active warm up and how to structure the warm up. Sports Med 2003; 33:483-498.

WhyWhy warm up? warm up?

1) To prevent injury

2) To psychologically prepare for competition

3) To physiologically prepare for competition

WhyWhy NOTNOT warm up? warm up?

1) Inconvenient

2) Because performance may actually be impaired due to:

A) residual fatigue

B) hyperthermia

C) glycogen depletion

WhatWhat happens when you warm up? happens when you warm up?

Tm and Tr

↔ muscular strengthmuscular viscosity (slight)speed of muscle contractionmaximal power (+10% per C when cycling at 140 rpm)

HR, Q, and muscle blood flowoverall speed of VO2 kineticsprimary VO2 gain

VO2 slow component

decline in muscle pO2

glycogenolysislactate accumulationiEMG

Effect of “priming” exercise onEffect of “priming” exercise onVOVO22 kinetics: upright vs. supine kinetics: upright vs. supine

Jones AM et al. J Appl Physiol 2006; 101:1432-1441

Energy metabolism during repeated Energy metabolism during repeated 30 s sprints30 s sprints

Different types of warm upDifferent types of warm up

1) Passive vs. active

2) Specific vs. non-specific

3) “Scripted” vs. “free form”

Effects of Effects of passivepassive warm up on warm up on performanceperformance

1) Event duration ≤10 s: performance improved by up to 6%

2) Event duration 10 s to 5 min: performance not improved or may be impaired

3) Event duration ≥5 min: performance not improved or may be impaired

Effects of Effects of activeactive warm up on warm up on performanceperformance

1) Event duration ≤10 s: performance improved by up to 6%

2) Event duration 10 s to 5 min: variable results

3) Event duration ≥5 min: variable results

Bishop’s recommendations for Bishop’s recommendations for warm upwarm up

1) Duration: 10-20 min

2) Intensity: 60-70% of VO2max (75-85% of functional threshold power)

3) Recover for ≥5 min but ≤20 min

4) Performance may be further improved by insertion of brief, non-fatiguing bursts of a task-specific nature.

Factors influencing how much (if any) Factors influencing how much (if any) warm up is optimalwarm up is optimal

1) The athlete

2) The environment

3) The competition

Different types of warm upDifferent types of warm up

1) Passive vs. active

2) Specific vs. non-specific

3) “Scripted” vs. self-selected

Sample “scripted” warm up used by Sample “scripted” warm up used by German track cycling teamGerman track cycling team

1) 20 min at “basic training” intensity2) 5 min at “evolution training” intensity3) 20 min active recovery (self-selected intensity)4) 5 min at “evolution training” intensity5) 10 min at “basic training” intensity6) 20 min of rest or active recovery

Where:

“Basic training” = 50-60% of VO2max (65-75% of functional threshold power)

“Evolution training” = “Cadence-orientated track training with intensities around the anaerobic threshold”

Schumacher YO, Mueller P . The 4000-m team pursuit cycling world record: theoretical and practical aspects. Med Sci Sports Exerc 2002; 34:1029-1036

Advantages of a “scripted” warm upAdvantages of a “scripted” warm up

1) Assures adequate warm up

2) Can be confidence-inspiring

Disadvantages of a “scripted” warm upDisadvantages of a “scripted” warm up

1) Does not account for athlete, environment, or competition

2) Can undermine athlete’s confidence if unable to execute as planned

Variations in self-selected warm up Variations in self-selected warm up among experienced cyclistsamong experienced cyclists

Palmer CD et al. Med Sci Sports Exerc 2009; 41:221-229

Effect of warm up on performance: Effect of warm up on performance: individual differencesindividual differences

Palmer CD et al. Med Sci Sports Exerc 2009; 41:221-229

Differing approaches to warm up: Differing approaches to warm up: an examplean example

Did warm up make the difference??Did warm up make the difference??

Summary and conclusionsSummary and conclusions

1) Warm up may or may not improve performance.

2) Significant improvements in performance are more likely in short and intermediate vs. longer events.

Summary and conclusions (con’t)Summary and conclusions (con’t)

3) Improvements in performance over short durations likely due to increase in muscle temperature.

4) Improvements in performance over intermediate durations likely related to increased aerobic energy production early in exercise due to reduced “metabolic inertia”.

Summary and conclusions (con’t)Summary and conclusions (con’t)

5) Individuals may differ in how much warm up they require, and/or in how they need to warm up.

6) A self-selected warm up strategy may be just as effective as a “scripted” approach.

Summary and conclusions (con’t)Summary and conclusions (con’t)

7) Warm up may impair performance if it results in residual fatigue, hyperthermia, and/or premature glycogen depletion.

8) IOW, more is not always better!