Warm Up

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Chose a warm up that you can perform for 10 minutes without stopping.
Be sure to work hard enough to break a sweat or raise your body temperature by at least one degree.
Chose options that will emphasize the muscles you may be working that day.
Switch your warm up when you get bored or it's "too easy"
Spend more time on warm ups where you struggle to improve gaps in your fitness.

Description

Perform any type of warm up that gets your blood pumping and raises your heart rate. Acceptable options include using a treadmill, cycling, stairs, elliptical, rower, ski erg, walking backwards, pushing or pulling a sled or general callisthenic exercises like high knees, butt kicks, hip openers/closers, hopping in place, arm circles etc.

Common Mistakes

A dynamic warm up should take approximately 5-10 minutes. You should be pri

A dynamic warm up should take approximately 5-10 minutes. You should be primed for action, not exhausted if you perform your warm up correctly. You should raise your body temperature and be actively sweating a little if you have warmed up correctly. Do not perform static stretching (stretch and hold) before athletic activity as it will not decrease your risk for injury and can cause temporary weakness and a decrease in performance.

Pro Tips

Choose low impact exercises that do not cause any pain or discomfort. Exerc

Choose low impact exercises that do not cause any pain or discomfort. Exercises that work the largest muscle groups are best for a warm up although smaller muscles and joints like ankles and wrists may need additional attention especially if there is a history of injury.

Purpose

Warm ups decrease the risk for injury, increase muscle activation, improve

Warm ups decrease the risk for injury, increase muscle activation, improve coordination, and increase the effectiveness of your workouts. Warm ups are necessary at any age and are especially important for athletes and anyone over 25 years old. A proper warm up will lubricate joints with synovial fluid (your own natural joint lubricant), increase the flexibility of your muscles, tendons and ligaments, and prime your nervous system so it is ready for action.

Form

Be sure to use perfect form when performing your chosen warm up exercise as

Be sure to use perfect form when performing your chosen warm up exercise as this helps prime your nervous system for coordination as well as get your muscles and joints ready for activity.