warmups

A warmup is a preparatory routine performed before more vigorous physical activity. The goal is to raise body temperature and blood flow, increase muscle elasticity, improve nerve conduction and joint lubrication, and prepare mentally for the task ahead. A well-designed warmup can help ready the musculoskeletal and cardiovascular systems and may enhance subsequent performance.

Warmups are usually categorized into general and specific components. A general warmup includes light aerobic activity such as jogging, cycling, or brisk walking to elevate heart rate and circulation. This is often followed by dynamic mobility work—active movements that take joints through their range of motion, such as leg swings or shoulder circles—without holding a deep stretch. A specific warmup rehearses movement patterns and skills that will be used in the main activity, typically at lower intensity and with progressive loading or speed.

Guidelines vary, but most programs allocate several minutes for a warmup. A common approach is to begin with easy cardio to raise heart rate, then include dynamic mobility and activation drills that target key muscle groups, followed by sport- or task-specific drills at increasing intensity. The aim is to bridge rest and peak effort with movements that mimic upcoming activities while avoiding fatigue.

Static stretching before activity is more controversial and is generally not emphasized in modern warmups; if used, it should be brief and followed by dynamic work. Warmups should be adapted to the activity, environmental conditions, and individual needs. Those with injuries, chronic conditions, or older athletes may require longer or modified warmups to prepare safely for training or competition.