A good warm-up

A warm-up is the most underestimated yet crucial part of your workout. You don't want to give a presentation to a large group unprepared. So why train unprepared? Make sure you get the most out of your workout and warm up your muscles. Here's why and how to do it.

What is a warm-up?

A warm-up is a light exercise that precedes any form of exercise, with the aim of preparing your body and mind for what is to come.

Why a warm-up?

A warm-up before exercising is crucial for many things. First and foremost, your increased heart rate stimulates your blood flow, warming up your muscles. This makes your muscles less vulnerable, reducing your risk of injury. Warming up also speeds up your metabolism. A faster metabolism ensures your muscles produce fewer waste products because they receive oxygen and energy more quickly. This results in less muscle soreness and allows you to get more out of your workouts.

A warm-up isn't just important for your muscles and circulation. It also has a psychological effect. You'll concentrate better and mentally prepare yourself for the workout ahead.

There are many more reasons why a warm-up is good to do, but these are the most important for now.

Performing a warm-up

There are different types of warm-ups. Some examples include:

Active warm-up

During an active warm-up, athletes are physically moving to warm up their muscles. This could involve running or cycling, for example. You're therefore exerting yourself lightly in preparation for your workout.

Passive warm-up

A passive warm-up is keeping yourself warm by wearing thick clothing, for example. You don't have to exert yourself. However, it only ensures your muscles stay warm. This method is often used during a workout, not as preparation for a workout, so your muscles don't cool down. For example, the substitutes on the bench at a soccer match are always warmly dressed to keep their muscles warm.

Specific warm-up

A specific warm-up is a lighter version of the exercise you'll be performing. For example, if you're going running, it's best to walk a bit first. You're essentially warming up for the exercise that's about to come.

The type of warm-up you do depends largely on your own preference. An active warm-up is the most common and is practically always a good idea. A passive warm-up is often insufficient to fully prepare your body for strenuous exercise, but it does ensure that your muscles don't cool down during the workout. A specific warm-up is good for getting your body used to an exercise, allowing you to gradually build up to it.

A warm-up generally takes around 15 minutes.

Examples of an effective warm-up:

• Running or walking at a leisurely pace

• Cross trainer

• Misuse

• Jumping jacks

• Skipping rope

You can adapt these exercises to your preference and combine them for a perfect warm-up.

A cooling down

Besides preparing well for your workout, it's also crucial to finish it well. A cool-down, or warm-down, allows your body to relax after exercise. Instead of raising your heart rate, the goal during your cool-down is to lower it and return to your normal rhythm. You can do this by running at a slow pace or simply walking. You can also cool down by stretching. This allows your muscles to rest and reduces the risk of soreness or injury. Stretching as part of a warm-up can also be very beneficial if you take the time to do so.

These are examples of how to perform some stretching exercises.

It is helpful to do these stretching exercises on a soft surface, such as a fitness mat.