By: Jon Osumi

What is a proper warm-up before exercise?  This practice will be different for each individual depending on your body and preference.  A good warm-up simply means that the body's core temperature is elevated and there is an increased blood flow to the muscles.  Why is this important?  Warm flexible tissue has a much lower probability of injury; the increased blood flow ensures maximum delivery of oxygen to the cells with greater flushing capacity to remove metabolic waste. 

A good warm-up can consist of 5-15 minutes of any low intensity, lower body repetitive activity (walking, jump rope, cardiovascular machines, etc).  I say lower body activity, because these large muscles of the body generate more body heat, and elevate the heart faster.  A proper warm-up can also consist of your chosen activity at a very low intensity for 5-15 minutes as well.  This means that if you wanted to warm-up for strength training, allow a very light warm-up set or two of each exercise before moving into your more intense sets. 

For example, when warming up for a set of leg press, perform one to two sets at about 50% of your working weight in a slow, controlled tempo.  Or, if warming up for a jog, start by walking for a few minutes, followed by a slow jog, before working up to your actual jogging pace. 

Warming-up can seem like a hassle and a waste of time but the alternative could be a debilitating injury that sets you back 1-2 months in your training.  

 
Jon Osumi

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