Should I be warming up? That is the question. And there is an answer.

The answer, YES, always yes. Imagine trying to race your car in the winter, the second after you turn it on. Imagine flooring your car with no warmup expecting it to go from 0-60 in 10 seconds and win first place in a drag race (I’m not a car person but you get the point, right? Haha.) Your car will have a really hard time reaching its potential if it’s freezing cold. Now, think of your body as that car, for it to run effectively and to the best of its ability you must warm it up. Warmups allow the body to adjust to the changes in physiological (the molecular level of everyday function of the body), biomechanical (the structure, function and motion of the mechanical parts of the body of every level, from organs to cells and more) and bioenergetic demands (the biochemistry that focuses on how cells use, store , produce and transform energy or ATP) of your exercise session. So, should you be warming up? Is that even a question? YES. According to the guidelines of the ACSM (American College of Sports Medicine) and the NSCA (National Strength and Conditioning Association) a warmup should consist of at least 5-15 minutes of light to moderate cardiorespiratory and muscular endurance activities. My warmup always begins with 5 minutes of elevating my heart rate gradually by, for example, riding a bike, rowing, jogging or maybe simple speed ladder work followed by a 5-10 minute dynamic warmup of each and every muscle that is going to be used during the movements that I have programmed for my days workout session. So, should I say it again? Yes, yes, yes, the answer is yes!

Rebecca Jorgensen M.S.

References:

1. Riebe, D., Ehrman, J., Liguori, G., Magal, M. (2018). ACSM’s Guidelines for Exercise Testing and Prescription., Volume (10).

2. Haff, G., Triplett, N. (2015). Essentials of Strength and Conditinoing., Volume (4).