Upphitunar

Upphitunar, or warming-up, is the preparatory phase before physical exertion. In Icelandic usage, upphitunar encompasses activities designed to raise core body temperature, increase muscle temperature, and prepare the cardiovascular system, joints, and nervous system for work.

A typical upphitunar consists of three parts: a general aerobic phase of light cardio to raise heart rate (such as jogging, cycling, or skipping for 5–10 minutes), a dynamic mobility phase with movement-based stretches and activation exercises for key muscle groups, and sport-specific drills that mimic planned movements.

Dynamic stretching and mobility work are preferred early in the warm-up, while static stretching is generally avoided as a primary warm-up and can be used later in a cooldown or post-exercise.

Duration and intensity vary by activity but commonly range from 5 to 20 minutes. Longer, more intense warm-ups may be used before endurance events, while shorter routines may suit quick gym sessions or high-intensity intervals.

Benefits include improved performance, increased range of motion, enhanced neuromuscular function, and reduced injury risk. Potential downsides are insufficient warm-up leading to higher injury risk, or excessive warm-up causing fatigue before performance.

In Icelandic contexts, upphitunar is taught in schools, training clubs, and sports medicine guidelines as a standard part of preparation for physical activity.

See also: warm-up, dynamic stretching, cooldown, activation exercises.