Effects of short or long warm-up on intermediate running performance.
The aim of the study was to compare the effects of a long warm-up (general + specific) and a short warm-up (specific) on intermediate running performance (3-min run). Thirteen experienced endurance-trained athletes (age 23.2 +/- 2.3 yr, body mass 79.8 +/- 8.2 kg, body height 1.82 +/- 0.05 m) conducted two types of warm-ups in a cross-over design with one week in between: a long warm-up (10 min, 80% maximal heart rate, and 8x60 m sprint with increasing intensity and 1 min rest in between) and a short warm-up (8x60 m sprint with increasing intensity and 1 min rest in between). Each warm-up was followed by a 3-min running test on a non-motorized treadmill. Total running distance, running velocity at each 30 s, heart rate, blood lactate concentration, oxygen uptake, and rate of perceived exertion were measured. No significant differences in running performance variables and physiological parameters were found between the two warm-up protocols, except for the rate of perceived exertion and heart rate, which were higher after the long warm-up and after the 3-min running test compared with the short warm-up. It was concluded that a short warm-up is as effective as a long warm-up for intermediate performance. Therefore, athletes can choose for themselves if they want to include a general part in their warm-up routines, even though it would not enhance their running performance more compared with only using a short specific warm-up. However, to increase efficiency of time for training or competition these short specific warm-up should be performed instead of long warm-ups.
Copyright (C) 2016 by the National Strength & Conditioning Association.
Autor / Fonte:Roland van den Tillaar, Tormod Vatten, Erna von Heimburg Journal of Strength and Conditioning Research 2016 May 14