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Warming up before exercise is an essential component of any fitness routine, yet it’s commonly skipped by many. While most think the main goal of a warm-up is simply to decrease injury, there are multiple more benefits that a quality warm-up routine can give you. In addition to decreased injuries, a proper warm-up prepares the body for the physical demands of a workout and can enhance performance.

By failing to engage in a proper warm-up you could be missing out on results and not receiving 100% of the benefit from your hard work in the gym.

Benefits of a Warm-up

1. Increases blood flow - warming up begins to raise your heart rate and blood flow to the muscles, delivering more oxygen and nutrients that are crucial for performance.
   
   
2. Prevents injuries - engaging in a proper warm-up routine can help prevent muscle strains, sprains, and other common injuries that can occur during exercise.
   
   
3. Increases flexibility - a quality warm-up routine helps to improve your range of motion making muscles and joints more pliable and ready for activity.
   
   
4. Improves performance - A proper warm-up can lead to better overall performance, enabling you to lift more weight, run faster, and endure a longer workout, thus giving you better results from your time in the gym.

Steps of an Effective Warm-up

1. General Aerobics (3-5 minutes) - Begin your warm-up with some light aerobic activity to get the heart rate up and the blood flowing. This could consist of walking, biking, or using an elliptical or rowing machine.
   
   
2. Dynamic stretching (5-10 minutes) - Unlike static stretching, where you sit and hold a stretch in one position for a length of time, dynamic stretching involves movement through increased ranges of motion. These exercises should continue to raise your blood flow and heart rate and will also begin to increase your flexibility. A few examples of dynamic movements are high knees, butt kicks, leg swings, high kicks, arm circles, and walking lunges.
   
   
3. Specific warm-up (5-10 minutes) - This step is the most crucial to any workout routine. If you’re short on time this is the step that I would recommend still including. While the previous two steps can be generalized movements for most people, a specific warm-up should consist of movements that are individualized to you. In this phase you should pick 3-5 movements that mimic some of the exercises you are about to perform. Another way to think of this phase is that we are trying to prime your body for what it is about to experience.
   
   This phase can also consist of movements that help you connect to a muscle group that you struggle to feel working during your workout. You can also focus on areas that you have previously injured or are weaker at (if you have previously been to a physical therapist for an injury, this can be the perfect place to mix some of those exercises in as well!). Perform 1-2 sets of these exercises and focus on increasing your range of motion and feeling what muscles are working during each movement.

NOTE: If you are about to lift weights, I would also recommend doing 1-2 sets of a lighter weight warm-up before each of your multi-joint lifts to better warm up your central nervous system and specific muscle groups before you engage in the first working set.

Sample Specific Warm-up

Below is a sample specific warm-up for someone who is about to do barbell squats. As noted above, the specific warm-up should be individualized from person to person. These exercises may not be right for everyone, but I wanted to lay out what a specific warm-up could look like for further understanding. 

1. Hip 90/90 Switches: 2 sets of 5 switches in each direction. Most people tend to have tight hips from the amount of sitting we do on a daily basis. This movement gets the hip socket warmed-up and increases range of motion by alternating between internal and external rotation.
   
   
   
2. Glute Bridge: 10 reps with a 5 second hold at the top of each rep. The glutes are the powerhouse during a squat, but most fail to connect to them and feel them during a workout. This helps to wake them up and connect to them.
   
   
   
3. Dead Bug: 5 reps per side with a 5 second hold at the bottom. Dead bugs help to wake up your core muscles that will be actively working when you place the load of a barbell on your back. Make sure to keep your low back pressed against the floor through the entire movement and try to feel your abs and obliques working through the exercise.
   
   
   
4. Hamstring Curl: 1 set of 20 reps. The hamstrings are another area that tend to lie dormant for many people. They also tend to be proportionally weaker than the quadriceps. Perform this exercise at medium intensity to fire up your hamstrings. You should feel a light burn by the end of the movement.
   
   
   
5. Overhead Stick Stretches: 12-15 reps. When most people think of barbell squats they think of the lower body. However getting into the proper position under the bar also requires good shoulder mobility, something many lack from time spent hunched over desks and computers. This exercise helps to open up your shoulders and chest allowing them to get in proper position underneath the bar.

Conclusion

Incorporating a proper warm-up into your exercise routine is vital for not only your safety but to increase your performance and get the most out of your workout. Spend 10-15 minutes warming up before beginning your workout. Listen to your body during your warm-up and focus on exercises that help increase your range of motion and strengthen your connection to the muscles you are about to use. The next time you hit the gym or head out for a run, even if you’re short on time, don’t skip the warm-up!!