NCT07340021

Comparative Study of Effects of Neuromuscular Warmup vs Conventional Warmup in Recreational Gym Population

Effects of Neuromuscular Warm-up Versus Conventional Warm-up Protocols on Dynamic Balance and Strength Among Recreational Gym Population

• Status: Not Yet Recruiting
• Phase: N/A
• Study type: Interventional
• Enrollment: 46 (estimated)
• Sponsor: Lahore University of Biological and Applied Sciences · Academic / Other
• Sex: All
• Age: 18 Years – 40 Years
• Healthy volunteers: Accepted

Summary

* Impaired balance or insufficient strength may increase the risk of musculoskeletal injuries among recreational enthusiasts. Warm-up protocols are an essential component of exercise preparation, aiming to enhance performance and reduce the risk of injury among physically active individuals. * Neuromuscular warm-up protocols are designed to stimulate the sensorimotor system by integrating balance, coordination, strength, and proprioceptive exercises. These protocols enhance neuromuscular control, joint stability, and muscle activation, which are critical for dynamic movements performed during gym-based training and functional activities. * Similarly, Conventional warm-up protocols consist of light aerobic activity and static or dynamic stretching. These protocols enhance blood flow and muscle flexibility. * Dynamic balance refers to the ability to maintain postural control while performing movement tasks and is a key determinant of athletic performance and injury prevention. * Strength is an essential component for functional performance and is commonly assessed through Counter jump movement tests. * This study aims to compare the effects of a neuromuscular warm-up versus a conventional warm-up on dynamic balance and strength among recreational gym enthusiasts. The findings may help create a more effective warm-up strategy for improving performance in recreational enthusiasts.

Detailed description

Experimental Group (Neuromuscular Warm-up Protocol): Participants assigned to the experimental group underwent a structured neuromuscular warm-up (NM-W) program before their routine gym training sessions. The intervention was conducted four times per week over a period of six weeks, with each warm-up session lasting approximately 10-12 minutes at a low to moderate intensity. The protocol began with a light aerobic phase, consisting of treadmill jogging at 50-60% of maximum heart rate for two minutes, followed by dynamic mobility exercises such as arm circles and leg swings. This was followed by a core activation and strengthening phase, which included front planks, side planks, and single-leg glute bridges aimed at enhancing trunk stability and proximal muscle control. The final phase focused on balance and plyometric activities, including single-leg balance with eyes closed, step-ups, BOSU mini squats, and diagonal hopping drills combined with medicine-ball interception gestures. This neuromuscular warm-up protocol was specifically designed to improve neuromuscular integration, enhance dynamic balance, and increase muscular strength prior to resistance-based training. Control Group ( conventional warmup Protocol): Participants allocated to the control group received a conventional (traditional) warm-up protocol prior to their routine workout sessions. The warm-up was performed four times per week for six weeks same as in experimental group, with each session lasting approximately 12 minutes, matching the frequency and duration of the experimental group. The conventional warm-up consisted of a general aerobic component aimed at increasing body temperature and heart rate, followed by dynamic mobility exercises. The aerobic phase included treadmill jogging at 50-60% of maximum heart rate for approximately five minutes, after which participants performed dynamic movements such as leg swings, dynamic hip circles, arm swings, high knees, and butt kicks. The overall intensity of the warm-up was maintained at a low to moderate level (RPE 4-5). This protocol was intended to enhance blood circulation, improve muscle flexibility, and prepare the musculoskeletal system for subsequent exercise, without targeting specific neuromuscular, balance, or plyometric training components.

Conditions

• Healthy Participants
• Gym Population is Being Studied to Enhance Their Balance and Strength for Better Injury Prevention

Interventions

Type	Name	Description
BEHAVIORAL	NM Warm-up	The neuromuscular warm-up was performed four times per week for six weeks, with each session lasting approximately 10 to12 minutes at light to moderate intensity. The intervention consisted of single-leg balance exercises with reach tasks, bosu mini squats with controlled tempo, core stabilization exercises such as front and side planks, and agility-based movements including lateral shuffles and hops. Exercise difficulty was progressively increased by altering base of support, movement speed, and task complexity. The sequence was designed to improve motor control, balance reactions, and force production before the main workout. Dynamic balance and strength outcomes were assessed at baseline and after completion of the intervention.
BEHAVIORAL	Conventional Warm-up	Participants in the control group completed the conventional warm-up four times per week for six weeks, with each session lasting about 10 to 12 minutes. The warm-up began with light aerobic activity, such as treadmill jogging or stationary cycling, to gently raise heart rate and body temperature. This was followed by dynamic mobility and stretching exercises, including leg swings, arm circles, hip rotations, , body-weight squats, and dynamic stretches for the hamstrings and calves also of upper body dynamic stretches . Overall, the conventional warm-up aimed to prepare the muscles and joints for exercise but did not specifically target neuromuscular activation, balance, or movement control.

Timeline

• Start date: 2025-12-25
• Primary completion: 2026-06-15
• Completion: 2026-06-15
• First posted: 2026-01-14
• Last updated: 2026-01-14

Locations

1 site across 1 country: Pakistan