Warm Up to Your Workout

Why you shouldn’t skip a warm up routine

 By Erica K. Perkins, Fitness Director, University of Virginia

The goal of a warm-up is simple: break a sweat!

Specifically, a warm-up transitions the body from rest to more rigorous demands of an exercise session by increasing core body temperature. At higher temperatures, blood flow to the working muscles increases as does the release of oxygen to the muscles. This allows more efficient energy production to fuel muscle contractions. 

Why you should never skip a warm up

An increased body temperature may provide: 

• a higher rate of oxygen exchange between blood and muscles
• faster nerve impulse transmission
• increased speed and force of muscle contraction
• increased muscle elasticity
• increased flexibility of tendons and ligaments
• gradual increase in energy production, which limits lactic acid build-up 

These effects can increase your performance and decrease your likelihood of injuries because they have the potential to increase neuromuscular coordination, delay fatigue and make the tissues less susceptible to damage.    

Why break a sweat?

It’s how to measure if you are successfully increasing core temperature. 

The movements you do for a warm-up should be moves you will be performing for the main portion of your workout, just at a lower intensity. By doing “rehearsal” moves, your neuromuscular systems can make adaptations to the demands that are placed on it so it is more efficient during the workout. 

Recreational athletes rationalize doing a warm-up to improve sports performance. However, as we age, it is vital to include a proper warm up due to the fact that over time our tissues become less supple, our joints contain less fluid, our hearts are getting weaker and our neuromuscular coordination slows.  Sudden increases or decreases in exercise can lead to complications, especially for those with coronary heart disease or a history of heart disease. 

How long does it take to warm-up?

Depending on the climate or environment where you are exercising, it may take shorter or longer to increase core body temperature. So be aware of the temperatures and adjust the length and intensity of your warm-up accordingly. 

The American College of Sports Medicine recommends a warm-up be 5 to 10 minutes and include low-intensity, large-muscle movements that mimic the activity you will be doing for the exercise session. Stretches may be included but should be held for a very brief period of time, 8 seconds for example, because studies have proven that increases in flexibility occur most successfully when the muscles are very warm such as after a cardio segment rather than in the warm-up. 

If you are in a hurry to complete an exercise session, don’t skimp on your warm-up as the potential risks definitely outweigh the time savings.