Kinesiology Tape & Warm Ups
Your Gym Teacher Was Right: Warming Up Is Important
I remember my junior high school gym teacher making us run laps and do jumping jacks and lunges before we got to play volleyball or dodgeball. “Warm-ups help you perform better,” she used to tell us. And, though we rolled our eyes as only pre-teens can, research has shown she was right.
But not just any kind of warm-ups will do. Experts, such as professional trainers, the American Council on Exercise and Harvard Medical School, recommend a gradual approach that combines aerobic exercise with dynamic stretching that works the muscles that will be used in the specific workout or sport you will be playing.
Kinesiology Tape & Warm Ups
Athletes have reported the benefits of wearing kinesiology tape while warming up. Wearing the tape on weak or injured body parts can provide support, while still allowing range of motion. At the same time the lifting action of the tape allows for improved circulation of blood and lymphatic fluids, thereby aiding in providing nutrients to and removing waste products from the area. Think - no lactic acid build-up, so faster recovery from muscle strain.
So, remember to warm up properly and enjoy the full benefits of your workout or sport!
Two Ways To Warm Up
Step 1: Light Aerobic Warm-up
This is done for 5 to 10 minutes. The purpose of this is to raise your core temperature, heart rate and make the muscles more elastic. It can consist of light jogging, biking, or anything else that increases the heart rate and temperature.
Step 2: Dynamic Stretching
This is also done for 5 to 10 minutes. Dynamic stretching is different than static stretching, which is what most of us are used to. Static stretching is where you hold a stretch for an extended period of time. When you do dynamic stretching, you move your body through ranges of motion that will better prepare the muscles for the following workout. Examples of dynamic stretches include lunge walks, inch worms, push-ups and leg swings. There are a number of different dynamic exercise routine videos that you can find online. Here is one by health and fitness expert Yuri Elkaim, where he takes you through 12 stretches that could be used before any workout or sport.
Why Warm Up?
According to Dictionary.com to warm up means “to prepare for a game, sports contest, dance, etc., by moderate exercise or practice beforehand.” The purpose of a warm-up is to prepare the body for the rigors of physical activity so that performance is enhanced and injuries are prevented.
The American Council on Exercise lists the following benefits of a gradual warm-up:
- Leads to efficient calorie burning by increasing your core body temperature
- Produces faster, more forceful muscle contractions
- Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
- Prevents injuries by improving the elasticity of your muscles
- Gives you better muscle control by speeding up your neural message pathways to the muscles
- Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
- Improves joint range of motion
- Psychologically prepares you for higher intensities by increasing your ability to focus on exercise