Top Gym Tips

Warm Ups 101

Warms ups are vital and should never be skipped. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined

Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008)

As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force