A well-planned warmup routine is an important component of your exercise session. Your warmup might only require five to ten minutes and can reduce your risk of injury and fatigue. A gradual warmup will allow your body's systems to work more efficiently and effectively. Progressively increasing your intensity gives your body a chance to increase blood flow to your working muscles, thereby increasing oxygen delivery, and preps your muscles for more forceful contractions.
Aerobic Phase
A traditional warmup can be divided into phases. Your first phase typically involves some light, aerobic activity. A leisurely walk or light jog is great if you plan to walk or run during your workout. If you are exercising on a piece of cardiovascular equipment, start off with a lighter intensity by keeping the resistance and incline low and the pace slow to moderate. Any type of aerobic activity can be chosen prior to a resistance training session. The general recommendation is five minutes at an easy intensity -- just enough to start perspiring lightly.
Flexibility Phase
While research is still somewhat inconclusive, many fitness professionals recommend reserving static stretching for the end of your workout. Static stretching involves holding a stretched position. Dynamic flexibility is often the preferred choice to include in your warmup. Sometimes referred to as a dynamic warmup, this phase involves repeated movements that stretch certain muscle groups while preparing your body for the movements you will face during your exercise session. Some examples of dynamic exercises include walking lunges, running butt kicks, walking knee pulls and walking side lunges. Try not to overexert yourself while performing dynamic stretches, as the goal is to prepare you for your upcoming workout, not to fatigue your muscles.
Foam Roll
Another phase that some exercisers are beginning to include in their warmup is to perform self-myofascial release. Self-myofascial release involves the use of a foam roller or another tool to release tension and tightness in your muscles. It is considered a form of self-massage. Performing foam roller exercises for your hips, iliotibial band, calves and middle to upper back might help those muscle groups loosen up and become more activated for your workout. Foam rolling might also assist with your posture and muscular discomfort.
Other Considerations
An effective warmup should generally involve movements that will be specific to what you will be doing in your exercise session. Keep this in mind when making your exercise selections for the aerobic and dynamic flexibility phases. Occasionally, such as on hot or cold days, you might want to extend the length of your warmup session so that your body has adequate time to adapt to the environment.
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