The Six P’s by athELITE

Physical activity is vital in reaching our body’s full potential. As we get deeper and deeper into our exercise regimens we are able to increase our performance and push ourselves harder than before. However, in reaching our fitness goals and maximizing our capabilities, it is important not to lose sight of the basic fundamentals that allow us to perform so efficiently in the first place: warming up.

Ever since the good old T- ball days at the local park, coaches have hounded me on the significance of stretching and warming up before competition. I can still hear the methodical voice of my Pop Warner coach declaiming, “Proper preparation prevents piss poor performance gentleman- the six P’s don’t ever forget them!” Unfortunately, as I got older many of my peers and I got lazier, and consequently the six P’s slipped our minds. Instead of performing necessary warm up routines before lifting or practice, most of us would just toss the pigskin around or chill on one knee waiting for the authoritative blow of the whistle. As a result many of my buddies suffered injuries that could have been avoidable with proper warm up.

According to the article “The Seven Most Common Sports Injuries” by Matthew Hoffman, MD, the most typical sports injuries are strains and sprains. While many injuries are inevitable playing sports, your chances of suffering one may decrease substantially using the proper warm up routine. This pre- workout regimen can include anything from a simple 5 to 10 minute jog and stretching, to some short sprints paired with event specific drills.

Warming up is referred to as “rehearsal- type movements” by the American Council on Exercise, where the best warm up activities are simply to work at a much lower pace in whatever activity you are using for training that day. So if you were preparing for a football game, it would be most beneficial for you to loosen up by going through a series of walk through tackling drills. If you wanted to prepare yourself for a run, it would be best to start off with a light jog before you picked it up into a sprint.

So why exactly do these short routines improve an athlete’s performance level? When we warm up the body, we are doing exactly that. We are increasing our core temperature causing an increase in muscle and connective tissues, thereby reducing the risk of soft tissue damage. Here are some more benefits gained from warming up:

-          Dilated blood vessels increase blood flow to lower stress on the heart

-          Improvement in efficient cooling to prevent early overheating during competition

-          Increased body temperature to prevent strains and pulls

-          Increased muscle temperature so they can contract more forcefully and relax quicker

-          Allows heart rate to reach suitable rate for exercising

-          Loosens muscles to improve range of motion

-          Provides time to mentally prepare before competition

As you can see, warming up is a vital part of your overall fitness performance. It’s like anything in life, if you prepare for the challenge ahead, you will most likely succeed at a higher level. So whether you’re warming up before a workout, studying for an exam, or building up a resume for a future career, always remember the six P’s: Proper preparation prevents piss poor performance.

For more information on the rewards of a pre- workout routine and as a prelude to my next article on cooling down, check out the article “Warm Up and Cool Down” from Brian Mac Sports Coach.

Have any warm up routines of your own? Share your knowledge below!

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