A “warm-up” is light exercise for the purpose of getting the blood and joint lubricating fluid flowing before your workout. A warm-up may include light jogging, doing some light weights or cycling for 10 to 15 minutes. A warm-up may include stretching, although the evidence suggests this is now of little value. Limited evidence exists that warming up helps prevent muscle soreness.
Personally, I find that warming up provides a nice psychological approach to exercise. It gets me in the right frame of mind and this may add to the benefits of any measurable physical advantage.
Warm-Up and Stretching Tips for Weight Training
Here is a summary of how to perform stretching and warm-ups. Other sports and activities may recommend additional specialized activities.
Warm-ups
- Perform a warm-up for at least 10 minutes before you start your proper exercise session.
- Choose a warm-up activity similar to your main activity but at lower intensity. Several light repetitions of the exercise you are about to perform is good practise.
- Five to 10 minutes of light cardio on a treadmill or cycle will get the blood flowing ready for a weights session.
- A warm-up without stretching is most likely all you need before a competition event.
Stretching
- Stretching before a workout or an event is unlikely to be of benefit and may impair performance for some sports and activities including weight lifting. A warm-up should be sufficient.
- Stretching after an event is unlikely to confer benefit related to that exercise session but may be advantageous when included in a regular daily stretching program.
- Hold the stretch for about 30 seconds at an intensity where the tension is noticeable without pain. Do this twice. Breathe normally.
Sources:
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BMJ. 2002 Aug 31;325(7362):468. Review.
Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. 2004 Sep;14(5):267-73. Review.
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