Warming up your body before a workout is important for injury prevention and optimal performance. In general, warm ups are less intense than your planned exercise and often include the types of body movements you perform during a workout. Begin with aerobic activity that gradually increases in intensity. Stretch your body using dynamic and/or static stretches, depending on your intended exercise. If participating in a sporting event, begin sport-specific drills after aerobic and stretching activities.
Aerobic Movement
Warm up large muscle groups first, like your thighs and shoulders, according to MayoClinic.com. Jogging, biking or walking for five to 10 minutes activates several large muscle groups at once, increasing blood flow to these areas. Gradually increase your pace as your body loosens up. In cold weather, your body may need more time to warm up. Muscle movement increases body temperature; when the air is colder, you need more activity to warm your muscles. Conversely, in hot weather shorten your warm up time to avoid fatigue.
Dynamic Stretching
Activities that use mostly lower leg power benefit more from dynamic stretches than static stretches. In a study published in July 2011 in the "Journal of Strength and Conditioning Research," performing dynamic stretches after an aerobic warm up increased jump height when compared to static stretching or no stretching. Dynamic stretches involve moving your muscles through a range of motion for 30 seconds or more rather than holding a fixed position. After five to 10 minutes of aerobic activity, perform movements like lunges, leg swings, gate openers, skipping, shoulder rolls, hip rotations and arm circles to dynamically stretch your muscles.
Static Stretching
Static stretches involve holding a position for a period of time, such as a forward bend. The 2011 "Journal of Strength and Conditioning Research" study found static stretching to improve sports performance when compared to exercise without stretching. Though static stretching is not as effective in increasing leg muscle performance, it is equal to dynamic stretching in promoting muscle flexibility. Static stretching may be appropriate for exercises like yoga, Pilates and other low-impact sports. Static stretches are more effective when performed following exercise.
Sports-specific Drills
When participating in an athletic event -- such as a running race, tennis or basketball game -- you need to perform specific drills to ready your muscles and reflexes for the tasks ahead. After aerobic and stretching activity, start with low-intensity drills, gradually building up to short bursts of intense movement focusing on proper technique. During drills, monitor your body for lingering muscle stiffness; perform additional dynamic stretches if soreness or stiffness persists.
References
- MayoClinic.com: How to Warm Up and Cool Down
- BrianMac Sports Coach: Muscle Physiology
- "Journal of Strength and Conditioning Research"; The Acute Effects of a Warm-up Including Static or Dynamic Stretching on Countermovement Jump Height, Reaction Time, and Flexibility; E.T. Perrier, et al.; July 2011
- BrianMac Sports Coach: Dynamic Stretching
- BrianMac Sports Coach: Warm Up and Cool Down
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