Is Your Pre-Race Warm-Up More Harm Than Good?

Skol 6 Cycle Race 1969

Earlier this year Elias Tomaras and Brian MacIntosh published a fascinating article in the Journal of Applied Physiology titled Less is more: standard warm-up causes fatigue and less warm-up permits greater cycling power output. The study got a lot of publicity and also generated some very interesting discussion among athletes who questioned whether the study had real-world applications or was primarily a matter of media hype.

As luck would have it, I worked with Elias while we were both undergraduate research assistants working under Dr MacIntosh at the University of Calgary’s Human Performance Lab back in 2006.  Given the media interest in the study, and the fact that the media often paints a different picture than the researchers themselves, I thought it would be interesting to interview Elias about his study.  He graciously agreed, and below you’ll find his description of the study itself, his thoughts on the media coverage of his article, and what the study does and does not tell us about warm-ups.

Enjoy!

Q. First off – why do people warm-up?  Is there much evidence to suggest that it improves performance?

A. I think most individuals warm-up because everyone else does and believe that it improves performance. It is likely impossible to find a competitive athlete that does not warm-up today. The shocking thing is – despite how common warm-up is prior to competition, there is very little scientific evidence to support its use. I’m not suggesting that warm-up is a bad thing – I’m merely saying that most of the research regarding warm-up as a possible performance enhancer has been poorly done. The most commonly cited review on warm-up by Bishop (2003) has even stated that much of the previous warm-up studies were “poorly controlled, contained few study participants and often omitted statistical analyses.” In addition Bishop has also stated that methodology regarding the warm-up design (e.g., duration, intensity, recovery, etc.) was highly variable. More research needs to be done following sound research principles in order for us to prove or disprove that warm-up is beneficial prior to competition of varying type, intensities, and durations.

Q. What led you and Brian to perform this new study?

A. Brian and I had worked on a 2009 study funded by Own The Podium examining the effect of high-intensity cycling on force production and cycling performance. In this study we had realized that our warm-up protocol was nothing like the protocol typically used by speed skaters or track cyclists. We ended up designing a warm-up protocol as similar as possible to a track cyclist’s warm-up for a 200m sprint event for the recently published study. We believed this would provide more meaningful results to the athletic community as it was more realistic and allowed us to examine what they actually do during their traditional warm-up routine.

Q. Could you briefly explain the study and the key findings?

A. The study is broken down into 2 phases. Phase 1 we examined the electrically elicited contractile response before and after both warm-ups conditions. In Phase 2 we examined how an athlete is able to perform on a 30 s isokinetic Wingate test before and after both warm-up conditions. The 2 warm-ups conditions were either an Experiment Warm-up (EWU) or Traditional Warm-up (TWU). The TWU was as close to an on track warm-up as we could replicate in the lab and EWU was very similar just shorter in duration and less intense.

In Phase 1 we found that significantly less fatigue was present in the EWU compared to TWU. Despite this, there was still significant fatigue present after the EWU but much less than TWU. This was confirmed by our contractile measurements which allow us to actually measure muscular fatigue – not performance. In Phase 2 we were able confirm that the fatiguing TWU protocol did impair Wingate test performance significantly when compared to EWU.

Q. Your test of performance was the Wingate – a 30 second all-out sprint.  Do you think that you would see similar decreases in performance in an actual race?  Are there any plans to get athletes to use these new warm-ups in a competitive setting?

A. I do believe that we would see similar decreases in performance on the track. If a muscle’s ability to produce force is significantly compromised then it should result in a decreased ability to perform a similar sprint on the track. Whether or not certain performance of varying durations would be influenced as much as we saw in our 30 s Wingate test – I’m not sure. This is what future research needs to examine in order to further our understanding of warm-up and its influence on athletic performance. Currently our group does not have any plans to test this on track. Many of the cyclists involved in the study have told me that they are experimenting with a shorter and less intense warm-up with success.

Q. You found that even a shortened warm-up caused muscle fatigue, measured as peak torque that the athletes could generate.  Does that mean that any warm-up can cause fatigue?

A. Any activity of any kind has the ability to enhance and impair force production. It all comes down to the cumulative effect of these enhancing and impairing force mechanisms. So to answer your questions – yes, any warm-up has the ability to cause fatigue of varying degrees.

Q. Would a reduction in peak torque translate into a reduction in athletic performance?

A. This is a good question. In our study we were able to demonstrate that it can reduce athletic performance. I can’t say that any reduction in peak torque would reduce athletic performance because it depends on the extent to which peak torque is reduced and on the type of event. The connection between peak torque and true athletic performance is still fairly novel. Most of the research examining warm-up and athletic performance has been fairly poor and does not provide us with much insight regarding the potential positive aspects of warm-up.

Q. Do you think that these findings generalize to other events (e.g. distance running or swimming), or is the “less is more” idea is mainly important for sprint events?

A. I can only say that our study has demonstrated that it is possible to do too much warm-up for a sprint event. The connection between our study and longer distance events is unclear. It would be unethical and inappropriate of me (and others) to generalise our findings to all competitive events. The main point of our research was to demonstrate that more warm-up is not necessarily better and that athletes of any sport should question the norm, even if a certain warm-up protocol is performed by the top athletes in the world because it is possible for them to be fatiguing themselves as well.

Q. On his blog Sweat Science, runner and journalist Alex Hutchinson wondered whether these results would generalize to other settings:

Bottom line: if you’re a track sprinter who spends nearly an hour warming up at up to 95% of max heart rate, then this study tells you something very important. But if your event is longer than 30 seconds (so that oxygen kinetics matter), and your warm-up tends to be shorter and less intense, don’t assume that this study is telling you to shorten it even more!”

What do you think – if your event is longer than 30 seconds and you already use a short/intense warm-up, do these results suggest you should shorten it even more?

A. There is no way for me to know this for sure. To suggest that “oxygen kinetics matter” for an event longer than 30 s is a broad generalisation. What if your event is 45 or 60 s? How much more does that matter and how much does that impact performance? Furthermore, it depends on what is meant by “shorter and less intense”. What people consider to be a short and low intensity warm-up may differ significantly. The main thing that I believe to be important is that people are open to questioning what the norm is regarding a warm-up regardless of the duration and intensity of the competitive event. We don’t have all the answers yet.

Q. What would you suggest for the non-athletes who are exercising for fun and fitness – is the warm-up still important?

A. I was asked this question a number of times by the media but it did not receive coverage as far as I know. In my opinion – there is little difference between warm-up and exercise for a non-competitive recreationally active individual. Where does warm-up end and exercise begin? If you are not intending to enhance your performance then it doesn’t matter in my opinion. I actually told the media it is probably good if people are performing “too much warm-up” because it would hopefully mean that they are being more physically active as a result. They found this funny but not newsworthy I guess.

I’m aware that almost everyone relates warm-up to injury prevention as well – but I am not completely convinced that warm-up has the potential to reduce the likelihood of injury. I know people will reference certain studies that support the use of warm-up to prevent injury but there are just as many studies that disprove the use of warm-up. I’m not saying people should not warm-up to deter injury, I simply remain unconvinced regarding its effectiveness.

Q. Was there anything especially goofy in the media coverage of the study that you’d like to set straight?  Is there any question that you wish someone had asked but they didn’t?

A. I think the main thing is that media portrayed my research to convey the message that warm-up is a waste of time. This is not what I was suggesting. The study mainly proved that you can warm-up too much, resulting in muscular fatigue which can negatively impact high-intensity athletic performance.

I was especially surprised to find out how the media would take our research and my interviews and spin the information into whatever direction they wanted – sometimes inappropriately. The best example is that I suggested warm-up is waste of time or that our research applies to “pre-workout” routines. I’m not judging them for that because I don’t believe they fully understood our research and they need to sell the news to the public I suppose. However I will be even more cautious anytime the media reports on a specific scientific study/issue.

Q. Any other thoughts?

A. I think the main thing that I want to point out is that there are still so many unknowns in exercise physiology. For anyone to claim they have all the answers regarding a topic like warm-up is unreasonable. Warm-up as a common pre-competition routine is filled with popular theories that are touted as facts when there is little to no scientific evidence to support them. There is no final answer on warm-up nor are there any warm-up experts.

Thanks Elias!

ResearchBlogging.orgTomaras EK, & MacIntosh BR (2011). Less is more: standard warm-up causes fatigue and less warm-up permits greater cycling power output. Journal of applied physiology (Bethesda, Md. : 1985), 111 (1), 228-35 PMID: 21551012

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6 Responses to Is Your Pre-Race Warm-Up More Harm Than Good?

  1. Vincent P. says:

    There has been evidence that stretching actually reduce muscle power output.

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  2. Thanks for the shout-out, Travis! Now, I don’t mean to give Elias a hard time — but come on, I think he could have given a more straightforward answer to that question! You asked whether HIS RESULTS suggest that people who currently do a shorter and less intense warm-up for events lasting longer than 30 seconds should shorten and reduce the intensity of the warm-up even further.

    His answer was “There is no way for me to know this for sure.”

    With all due respect, I think we do know for sure that his results say nothing about the scenarios that his study didn’t test. Leaving aside the quibble of 30 seconds vs. 60 seconds (heck, let’s change it to 10 minutes if that simplifies things), the determinants of performance are fundamentally different in a 5K compared to a 30-second sprint. And the typical warm-up done even by serious competitive runners bears very little resemblance to the cycling warm-up used in the study.

    By no means am I arguing that the current “standard warm-up” done by runners is perfect or evidence-based. Static stretching, for example, is widely used despite copious evidence that it hurts performance and doesn’t reduce injury risk. I totally agree with Elias that (a) exercise physiology is full of unknowns, and (b) people shouldn’t take the current “standard practice” as gospel — they should challenge orthodoxy and experiment for themselves. And I think the study is a great one that adds valuable new information for sprinters, particularly in sports where this type of vigorous, extended warm-up is common. All I’m saying is that this particular study doesn’t say anything for or against the typical warm-up done by recreational or elite distance runners. To me, it’s hard to see any ambiguity in that.

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    • Elias Tomaras says:

      Sorry I couldn’t give a straightforward answer to Travis’s question based on your comment Alex. I could not provide a definitive answer for such a generalized scenario.

      To be specific and compare a 5k to a 30 s sprint allows me to be more particular in my response. Yes, the determinants are quite different between these two events. And yes, my study does not say anything specifically for or against the typical warm-up done by recreational or elite distance runners because we did not study this particular group, event or warm-up. True – it is hard to see ambiguity in this but this was different from the original commentary I was responding to.

      Alex and I are in agreement: This study does not necessarily tell you to lessen your warm-up if you are a distance runner. The media had asked me a question regarding the application of this research to long distance runners (I think the Calgary Marathon was on that weekend). I told them that I couldn’t answer that question because I did not study distance runners.

      One particular result in our study is noteworthy. Even the very short 15 min experimental warm-up induced fatigue. I told the reporters, “If someone told you to warm-up for 6 hours, you would think this was crazy – it is too much warm-up! Then why do most individuals assume that a 15 min warm-up is not too much?” I’m not suggesting 15 min is too much warm-up for distance runners – I am simply highlighting the extent of our ignorance.

      How long and intense do distance runners warm-up anyway? Let’s just say for a typical marathon distance to be specific. I think this is what we are all talking about but I really don’t even know what that warm-up looks like. What is the rationale for such a warm-up? Sounds like an interesting blog post…

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      • Thanks for the reply, Elias. For an elite marathoner, the typical warm-up might be five to 10 minutes of gentle jogging, then perhaps a few minutes of dynamic stretches. For recreational marathoners, most wouldn’t do any warm-up at all.

        It’s trickier for shorter events like 1500m (~4 minutes) or 5K (~15 minutes), where the initial pace will be fast enough that oxygen delivery will be a serious challenge right from the start. In that case, most runners will do a series of short sprints 5-10 minutes before the start, in which the trade-offs between residual fatigue and “priming” of oxygen kinetics become a very real concern.

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  3. Matt says:

    I must admit I don’t warm up as much as I should, but I believe warming up greatly helps reduce muscle pulls.

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  4. best links says:

    Hello.This post was extremely interesting, especially since I was searching for thoughts on this subject last Tuesday.

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