HST help

Discussion in 'Basic Training Principles and Methods' started by style, Dec 10, 2005.

  1. style

    style New Member

    I was wondering if there is any proven benefit to warm-ups, does it really help you lift more weight? And how does it affect your injury chances? I'v lifted for a couple of years and never consistently warmed up, I do when squatting or deadlifting but never feel it helps my performance at all nor have I ever suffered any injuries when weightlifting.
     
  2. colby2152

    colby2152 New Member

    Warmups thread from the FAQ:

     
  3. style

    style New Member

    Thanks for your post but the questions are unanswered. Are there any studies proving the benefits of warmups?
     
  4. jvroig

    jvroig Super Moderator

    No. But an increased (raised) muscle temperature is required for maximal aerobic response. Helps performance, but that won't mean you'll suddenly increase your 1RM just by warming up.

    Sufficient warmup can lessen it by increasing the elasticity of muscles and smoothing muscular contractions. Too much (in particular too much stretching) simply lessens peak power output, and can even predispose you to injury. Some studies report very little change on injury prevention though. But following the obvious physiological changes (specifically in aerobic performance), enough warm up will definitely help lessen the chance of getting injured, except for injuries that are a result of poor form, sloppy training habits, ignoring common sense about safety, and the like which really have no connection to your physical conditioning.

    J Orthop Sports Phys Ther. 1998 Feb;27(2):154-61. The effect of warm-up intensity on range of motion and anaerobic performance.

    W van Mechelen, H Hlobil, HC Kemper, WJ Voorn and HR de Jongh. Department of Health Science, Faculty of Human Movement Sciences, Vrije Universiteit, Amsterdam. Prevention of running injuries by warm-up, cool-down, and stretching exercises

    Med Sci Sports. 1975 Summer;7(2):146-9. Effect of warm-up on metabolic responses to strenuous exercise.

    F. Ingjer and S. B. StrØmme. Laboratory of Physiology, Norwegian College of Physical Education and Sport, Box 40, Kringsjaa, Oslo 8, Norway. Effects of active, passive or no warm-up on the physiological response to heavy exercise

    Safran MR, Seaber AV, Garrett WE Jr. Sports Med. 1989 Oct;8(4):239-49. Warm-up and muscular injury prevention. An update.

    There are a lot more. You can see for yourself by following the links, and view for yourself the related articles and cited studies in these studies.
     
  5. style

    style New Member

    thanks a lot jvroig, guess i was just looking for an excuse not to :)
     

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