Warming Up

Why Warm Up?

The purpose of warming up is to move your muscles enough to (literally) increase their temperature, making them looser and more flexible. Because you’re starting from cold, you must do this gradually and gently. Along the way, you’ll increase your heart rate and respiration, but only a little. At the end of a warm-up, you should feel ready for action—not ready for a break.

Warming up before more strenuous exercise is essential to avoid muscle strain, but the components of a warm-up depend on your level of fitness and the activities you are going to do. A warm-up routine that’s appropriate for a professional athlete may resemble a full-blown workout to someone who does minimal exercise.

Your day is going to contain physical activity: walking, taking out the trash, moving furniture, carrying boxes, etc. Doesn’t it make sense to warm up before starting the day? It’s a painless way to get going and makes sure you are awake, especially if you include jogging or running-on-the-spot in your routine. Early morning wake-up exercises used to be a tradition in many countries, and we would all be healthier if it became widespread again.

You will benefit from warming up before any moderate or vigorous activity, such as aerobic exercises, golf or tennis, going for a morning jog, a hike, or even a shopping expedition.

Build Your Own Warm-up Routine

Build your own warm-up routine using a mix of moderate aerobic (without weights) and dynamic stretches that you enjoy, with the aim of targeting all of your muscles. Choose two to four different warm-up activities and build a routine that lasts five to ten minutes. The regimen might consist of two or three different dynamic stretching exercises, followed by one or two aerobic activities. If you have another exercise session later in the day, warm-up again immediately before each session.

Here are a few warm-up suggestions:

• Dynamic stretching exercises: forward lunges, walking lunges, arm swings, leg swings. (Visit the dynamic stretching pages on this website.)
• Rope jumps: If you haven’t done rope jumps since junior high, you’ve been missing out on a great warm-up exercise that also improves coordination and balance.
• Jumping jacks: Another exercise from your grade-school physical education class that still works. If you can’t quite remember how to do it, check out this video on the internet.
• Exercise machine: For a warm-up, a few minutes at an easy pace on a cycling machine, rowing machine, elliptical or treadmill will do the trick.
• Jogging, or jogging on the spot: I always include jogging in my morning warm-up. It’s an easy way to get the circulation moving.

Whatever combination of warm-up exercises you choose, don’t force any movements, don’t overwork painful joints or muscles, and don’t overexert to the point of being out of breath. That comes later.

Change your routine now and again by including different exercises and by changing the sequence. Sticking to one fixed routine runs the risk of overlooking certain muscles and joints. Also change your sequence of exercises every week.

When warming up before participating in a specific sport or activity (cycling, rowing, skiing,tennis), some coaches suggest you start limbering up by practicing that activity. If that appeals to you, do it slowly and gently for five to 10 minutes. That way, you’ll loosen the exact muscles you need to loosen.

Make warm-ups one of your good habits: every day, before every session of physical activity.