The definition of a warm-up exercise and whether it's beneficial is the subject of some debate. A 2008 study published in "Sports Medicine" reviewed what a warm-up is and how it differs from simple stretching. Using this information, you can define the steps for your own warm-up routine.
Starting to Warm Up
Warming up starts with light physical activity that mimics the main workout you're planning to start. For walkers, a slow walk is a good warm-up. For runners, a walk ratcheting up to a light jog is sufficient. The goal is to get your body ready for activity. You should develop a light sweat and feel a rise in your heart rate and respiration. Warm up for 5 to 10 minutes; depending on how fit you are, the conditions in which you'll be working out and how sore you are from your previous workout.
Stretching
Perhaps the most controversial part of the warm-up, stretching is often overlooked. A warm-up should include stretching to minimize the potential for injury. While a 2010 study in the "Scandinavian Journal of Medicine and Science in Sports" suggested stretching minimizes muscle strength and has no clear impact on injury prevention, the 2008 "Sports Medicine" study finds otherwise. Its authors specifically suggest that when you're working out, you stretch no more than 15 minutes prior to beginning the main workout.
Sports-Focused Warm-Up
After a general warm-up of light activity followed by stretching, you should then focus your warm-up on the sport you are planning to play, if any. For example, tennis players should warm up their serve and ground strokes, as well as practicing lateral movement prior to engaging in play. Similarly, golfers should gently swing their clubs to warm up the muscles in the torso and upper thighs to prepare for a round of golf.
Dynamic Stretching
Elite athletes and those who are flexible may want to close their routine with dynamic stretching. A 2008 study published in the "Journal of Strength and Conditioning Research" found that a four-week program of dynamic stretching as part of a warm-up routine significantly improved athletic performance. However, the study participants were elite college athletes in peak physical form. Dynamic stretching, which includes activities such as walking lunges, side bends and groin stretches, as well as exaggerated movements with your arms, including arm circles, and legs, such as high kicks, can cause injury if not done properly, or when you're fully warmed up.
References
- PubMed: Warm-up and Stretching In The Prevention of Muscular Injury
- Stretching Handbook: Warm Up Exercises
- PubMed: To Stretch or Not To Stretch--The Role Of Stretching In Injury Prevention And Performance
- PubMed: Four-week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits
- Sports Fitness Advisor: Dynamic Stretching and Exercise
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