warmup

Warmup refers to a period of preparatory activity conducted before physical training, sport, or performance. The goal is to raise body temperature, increase heart rate, and improve joint mobility to prepare the body and mind for more intense activity and to reduce the risk of injury.

Warmups typically combine a general component and a specific component. The general warmup involves low‑intensity aerobic activity such as light jogging or cycling to raise core temperature, followed by a specific warmup that mirrors the demands of the planned activity, often through controlled movements or practice drills at increasing intensity. Mental warmups, including visualization and cueing, may accompany physical warmups to improve focus.

Physiological effects of a warmup include higher muscle temperature, increased enzymatic activity, faster nerve conduction, and greater blood flow to exercising muscles, all contributing to improved range of motion and joint pliability. These changes can enhance muscle force production, neuromuscular coordination, and reaction time, supporting performance and potentially reducing injury risk. A well‑structured warmup can also help athletes secure a mental transition from rest to performance.

Guidelines commonly suggest a duration of about 5 to 15 minutes, with longer periods for cold environments, high‑intensity efforts, or complex movements. Dynamic stretching and movement prep are often preferred over prolonged static stretching immediately before activity. The warmup should progress from general to more specific tasks and may include activation drills for particular muscle groups.

Examples include a 5–10 minute easy jog with leg swings and mobility work for runners, light sets of planned lifts for strength training, or sport‑specific drills for team activities. If pain or discomfort arises, the warmup should be adjusted or paused, and professional guidance sought.