Warming up before a 20-minute endurance effort: is it really worth it?

PURPOSE: To analyze the effects of different warm-up protocols on endurance-cycling performance from an integrative perspective (by assessing perceptual, neuromuscular, physiological, and metabolic variables). METHODS: Following a randomized crossover design, 15 male cyclists (35 [9] y; peak oxygen uptake [VO2peak] 66.4 [6.8] mL•kg-1•min-1) performed a 20-minute cycling time trial (TT) preceded by no warm-up, a standard warm-up (10 min at 60% of VO2peak), or a warm-up that was intended to induce potentiation postactivation (PAP warm-up; 5 min at 60% of VO2peak followed by three 10-s all-out sprints). Study outcomes were jumping ability and heart-rate variability (both assessed at baseline and before the TT), TT performance (mean power output), and perceptual (rating of perceived exertion) and physiological (oxygen uptake, muscle oxygenation, heart-rate variability, blood lactate, and thigh skin temperature) responses during and after the TT. RESULTS: Both standard and PAP warm-up (9.7% [4.7%] and 12.9% [6.5%], respectively, P < .001), but not no warm-up (-0.9% [4.8%], P = .074), increased jumping ability and decreased heart-rate variability (-7.9% [14.2%], P = .027; -20.3% [24.7%], P = .006; and -1.7% [10.5%], P = .366). Participants started the TT (minutes 0-3) at a higher power output and oxygen uptake after PAP warm-up compared with the other 2 protocols (P < .05), but no between-conditions differences were found overall for the remainder of outcomes (P > .05). CONCLUSIONS: Compared with no warm-up, warming up enhanced jumping performance and sympathetic modulation before the TT, and the inclusion of brief sprints resulted in a higher initial power output during the TT. However, no warm-up benefits were found for overall TT performance or for perceptual or physiological responses during the TT.

• Autores: Barranco-Gil, David; Alejo, LB; Valenzuela, PL; Gil Cabrera, Jaime; Montalvo-Pérez, A; Talavera, E; Moral-González, S; Clemente-Suárez, Vicente Javier; A, Lucia
• Tipo de recurso: http://purl.org/coar/resource_type/c_816b
• Fecha de publicación: 2020
• Institución: Corporación Universidad de la Costa
• Repositorio: REDICUC - Repositorio CUC
• Idioma: eng
• OAI Identifier: oai:repositorio.cuc.edu.co:11323/6173
• Acceso en línea: https://hdl.handle.net/11323/6173; https://repositorio.cuc.edu.co/
• Palabra clave: Cycling; Exercise; Preconditioning; Time trial
• Rights: openAccess
• License: CC0 1.0 Universal