lämmittely

Lämmittely is a preparatory phase before physical activity or sport, intended to raise body temperature, increase nerve conduction and muscle elasticity, and prepare joints and tendons for movement. It also supports mental readiness and focus. The overall goal is to enhance performance and reduce the risk of injury.

A typical lämmittely has two parts: a general warm-up and a specific warm-up. The general part involves light aerobic activity such as brisk walking, easy cycling, or light jogging for about 5–10 minutes to elevate heart rate and core temperature. The specific part includes dynamic movements and activity-related rehearsals, such as leg swings, hip circles, arm swings, ankle circles, and activation drills targeting the muscles used in the sport (for example, glute bridges or scapular push-ups). Prolonged static stretching is generally avoided in the warm-up, while static stretches are more appropriate after exercise or in dedicated flexibility sessions.

Duration and customization vary with activity, environment, and individual needs. A standard warm-up lasts roughly 10–15 minutes and may be longer in cold conditions or for high-intensity efforts. People with injuries, older adults, or children should adapt the routine to their capacity, focusing on gradual progression, proper technique, and adequate recovery between movements.

Evidence suggests that a well-designed warm-up can improve performance and may reduce injury risk, particularly when it emphasizes dynamic mobility and movement preparation rather than static stretching. Proper hydration and comfortable clothing support effective warming up.