A proper warmup before any type of exercise or athletic event can help optimize your performance and lower your chances of being injured. Warming up helps the blood flow to your working muscles, raise your muscle temperature and increase your breathing rate, all in preparation for the demands you will place on your body as you exercise. A good warmup can also prepare your body to burn calories efficiently, help you to improve your coordination and optimize your joint range of motion.
The Optimal Warmup
Starting your warmup session with five to 10 minutes of light cardiovascular exercise is ideal for getting your muscles warmed up and ready to work. It should be low intensity. After your muscles have been primed, do some light stretching for five to10 additional minutes to loosen up a bit more. Focus on the muscles you will be using for your upcoming activity by holding gentle stretches for 10 to 30 seconds each. Always do the light cardio first to avoid risk of injury.
For Beginners
If you are new to regular exercise, you may want to spend more time warming up. In fact, for many beginners, the first few exercise sessions can resemble one big warmup. Light exercise such as walking for 15 to 20 minutes can help your cardiovascular system become more efficient for its important job of sending oxygen from your lungs to your working muscles. It's important for beginners to stretch after cardio as well. You may want to hold your stretches for longer than 30 seconds, making sure you are not bouncing or stretching to the point of pain.
For Athletes and Advanced Exercise Enthusiasts
A 10- to 15-minute warmup is ideal. Your warmup should not cause you to burn up high amounts of energy, nor should it cause significant muscle fatigue. If you are a runner, a five-minute light jog, followed by some lower body stretches is an ideal warmup. If you are preparing for an upper body workout, perform some repetitions of your normal back and chest exercises, with lighter weight, followed by some muscle-specific stretches. Your warmup and stretches should always complement the physical activity you're planning.
Avoiding Repetitive Injuries and Cramps
If you are prone to exercise-induced muscle cramps in certain parts of your body, or if you have had a particular injury in the past, you may want to consider spending an extra five minutes warming up and stretching the muscles in the affected area. You may also be more prone to muscle cramps or injury if you are returning from a long hiatus. In addition to including these activities in your warmup, include them in your cool-down after you finish.
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