Effective Pre-Exercise Warm-Up Routine Structure

What Is the Warm-Up?

The warm-up is a group of exercises whose goal is to prepare the body for an activity that is more intense than normal.

The Different Stages of a Warm-Up

There are two main stages of the warm-up: the general part and the activity-specific part. The general part can be used for all sports. The activity-specific part is done after the general part and will vary depending on the sport.

Stage 1: Joint Mobility

The first stage is to move your joints. You have to move each joint in all possible directions. It is best to start from the bottom of your body to the top or vice versa, so as not to forget any joints. This stage is especially important if you have had a previous injury in any joint. If this is the case, you need to focus extra on warming up that joint. You can do this by rubbing it, giving it a massage, or taking more time to warm it up. It is important because injuries tend to be repeated in the same joint. The first stage shouldn’t last more than two minutes.

Stage 2: Dynamic Movement

The second stage is comprised of the running exercises (dynamic movements). In this stage, you have to move for at least four or five minutes, performing different movements. It is important to respect the progression of intensities. You need to start with the least intensive, or difficult, movements and work up to the most intensive movements.

Stage 3: Strength Activation

The third stage is comprised of the strength exercises. These exercises are more static than the running exercises, but they require more muscular strength. It is recommended to do at least one exercise for both your upper and lower body. For example, you can do squats and push-ups. Duration: Two or three minutes.

Stage 4: Static Stretching

The fourth stage is the stretching part. In this stage, you should stretch your main muscle groups. The main muscle groups are quadriceps, hamstrings, calf muscles, pectoral, dorsal, and neck muscles. Duration: Two or three minutes.

Benefits of Warming Up

• Improves blood flow to the heart and facilitates the transition from rest to exercise.
• Increases the temperature of the muscles, which reduces muscular viscosity.
• Protects against injury by improving the flexibility of the muscles.
• Reduces the potential for soreness after exercising.
• It is an important form of mental preparation that will improve our performance.