Why a proper warm-ups should be part of your workout routine

Are you ready to jump into your fitness journey and start working out? That's great! Embarking on a workout journey is undoubtedly exciting. But before you worry about reps, sets, and necessary equipment, you must have a proper warm-up routine to ensure a safe and effective fitness experience. 

We are all super busy but don't feel tempted to skip the warm-up and jump straight into your workout to save time. The warm-up is probably the most often-overlooked component of a fitness routine, although it plays such a pivotal role in priming your body for exercise. After all, it lays the groundwork for a successful workout and a healthy fitness journey by preparing your body for the hard work it's about to accomplish. But what does a good warm-up entail? 

Don't worry. I share my quick go-to warm-up routine with you that you can tackle anywhere to get ready for your actual workout. 

The importance of a well-developed warm-up

Before we focus on the specifics of a well-rounded warm-up, let's cover why you should dedicate some time to warm up your body and get in the ideal shape to start your workout. Below are six reasons why the warm-up is essential for your physical activity and your body's well-being.  

1. Warm-ups increase your body and muscle temperature.

A proper warm-up has one primary purpose: gradually increasing your heart rate and raising your body's core temperature. Raising your body's temperature with light physical activity improves your nerve transmission and muscle metabolism, which will help your muscles to perform faster and more efficiently, making strenuous tasks appear easier. 

But that's not all! A good warm-up also minimizes the stress on your heart and prepares it for the strenuous exercises to come. Warming up before moderate- or high-intensity workouts increases your heart rate and breathing gradually, allowing your body to prepare for the vigorous work to come. 

2. Warm-ups increase your blood flow and oxygen efficiency.

According to the American Heart Association, a proper warm-up is an absolute must. Warm-ups, such as low-heart rate cardio, prepare your circulatory and respiratory systems for your upcoming target heart rate exercise, no matter whether you will perform resistance training, an endurance workout, or HIIT.

Warming up your body boosts the blood flow to your skeletal muscles and dilates your blood vessels. This practice ensures that your muscles receive adequate oxygen and nutrients, preparing them for the upcoming physical activity. And since your muscles demand more oxygen while exercising, a proper warm-up sets you up for success. 

Still not convinced? Studies have also shown that you place unnecessary stress on your heart and lungs if you start exercising at a strenuous level without warming up, risking inadequate oxygen supply to the heart. 

3. Warm-ups increase your flexibility. 

Most people envision stretching exercises when thinking of warming up for their exercise - and they aren't wrong. Warm-ups should include dynamic stretching exercises targeting various muscle groups and enhancing flexibility. Dynamic stretches are active movements such as trunk rotations, arm circles, or leg swings that let joints and muscles go through a full range of motion. 

Including dynamic stretches in your warm-up increases the blood flow to your muscles and makes your body more flexible, ensuring you are less prone to injuries during the workout. This habit gives you a greater range of motion and eases the stress on your joints and tendons while simultaneously decreasing muscle pain and stiffness. No wonder the Harvard Medical School suggests working all major muscle groups before a workout.

4. Warm-ups reduce your risk of injury.

Making time for a thorough warm-up is essential for preventing injuries and keeping you on track for your health goals. Injuries often wrench our fitness plans, but a resilient body is your secret weapon. A good warm-up is like a pre-game pep talk for your body: it loosens joints, amps muscle flexibility, and sets the stage for a smooth cool-down. It's your shield against accidental slip-ups or overheating during your workout.

Did you know that, according to National Institute of Health statistics, over 30% of sports medicine clinic visits are due to skeletal muscle injuries? The good news is that a quick warm-up and stretch routine can significantly lower and easily prevent that risk. 

Here's the trick: make your warm-up a whole-body affair. The American Heart Association suggests tailoring the warm-up time to your workout intensity—think five to ten minutes of prep time. Harvard Medical School experts advise starting slow and gradually revving up for the best results - you'll see how to do just that when you look at my example warm-up.

5. Warm-ups help you prepare your mind and body.

You know by now that warm-ups prime your body for your upcoming workout. But did you know that warm-ups are also a mental game-changer? Your warm-up moves help your brain focus on your body and physical activity levels and shift your priority to the workout ahead, enhancing concentration and mindfulness.

As you ease into those exercises, channel your thoughts to the impending workout and your goals. It's more than just movement; it's a mental rehearsal. This focused mindset becomes your workout companion, elevating your technique, coordination, and overall skill during training.

6. Warm-ups make you work harder and perform better.

When it comes down to it, the warm-up isn't just a routine—it's your ticket to pushing harder and shining brighter in your workout. Speed, strength, and endurance are all dialed up a notch with a solid warm-up and a mind honed in on the task.

Comprehensive warm-ups have been proven to improve speed, strength, and endurance. According to research from the American College of Sports Medicine, a tailored warm-up can lead to a 20% increase in muscle performance, so remember: Warming up isn't just about physical readiness; it's a mental game-changer, too.

The components of an effective warm-up

Are you ready to turn up the heat and warm up? Then take a look at the components of an effective warm-up.

To get the most out of your warm-up, ensure that it consists of three main components: The general warm-up, the dynamic warm-up, and the specific warm-up. Let's focus on each individually.

1. The general warm-up

The general warm-up aims to increase blood flow, elevate your heart rate, and loosen your body. It also stimulates the nervous system. This activation improves the coordination between the brain and muscles, leading to better control and responsiveness during exercise. 

The International Sports Science Association recommends starting with five minutes of light cardiovascular activities such as jogging or biking. If you don't have any equipment, you can also do jumping jacks or jump rope to elevate your heart rate gradually.

2. Dynamic warm-up (dynamic stretching)

The dynamic warm-up follows the general warm-up and includes dynamic stretches. Your pre-exercise routine should involve active movements and stretches designed to further increase body temperature, blood flow, and flexibility. Unlike static stretching, where you hold a position for an extended period, dynamic stretches are performed with controlled, continuous motion. The primary goal of a dynamic warm-up is to prepare the muscles, joints, and nervous system for more intense physical activity.

For example, incorporating dynamic stretches like leg swings, arm circles, and hip rotations helps improve flexibility and range of motion. Other examples are gentle movements focusing on the major joints, such as neck circles, hip circles, and ankle rotations. These exercises help improve joint mobility and lubrication.

3. Specific warm-up 

A specific warm-up is a targeted phase of preparation that tailors exercises to the exact movements and muscle groups involved in the upcoming main activity or workout. Unlike a broader general warm-up that addresses overall body readiness, a specific warm-up focuses on the particular demands of the exercise or sport you're about to engage in. This phase aims to enhance performance and reduce the risk of injuries associated with the specific activity.

Depending on your planned workout, include movements that mimic the activities you'll be doing. For resistance training, perform light sets of the upcoming exercises with minimal resistance. Focus on the specific muscle groups involved, gradually increasing the weight. Start with super light weight or no weight at all. Then gradually increase the intensity of the exercises to match the demands of the main activity.

Example of my go-to warm-up for you

The general and dynamic warm-up can look similar each day, regardless of your workout. Just make sure that both of them cover and warm up your entire body. Here is my current go-to workout for you: 

After you finish the general and dynamic warm-up, take a look at your planned workout and perform a few "practice" sets of the main exercises. If you are working your lower body today and squats and straight leg deadlifts are on your workout plan, perform some practice rounds with light dumbbells or just the bar without weight plates to prime your body for each motion. A few reps are enough, but pay extra attention to your form and range of motion. This practice will set you up for success during your actual workout. Then it's time to train!