
The Benefits of Warming Up
- It increases blood flow to muscles and joints
- It improves muscle temperature and range of motion
- It increases energy levels
- It reduces fatigue
- It enhances cognitive function (e.g., memory, attention)
A good warm-up routine should also include dynamic stretches like lunges, squats, pushups, planks, etc. This will help you stretch out your muscles and joints while also increasing blood flow to those areas. Some people also like to start with some foam rolling or self release work which can also decrease the risk of injury. This can include rolling out your muscles, using a foam roller, or using self-massage tools. Warm up with dynamic stretches: lunges, squats, pushups. Warm up with foam rolling: roll out your muscles or use a foam roller.
How Long Should Warm-Up Be?
Types of Warm-Up Exercises
According to the WebMD article, there are 4 different types of warm-ups:
Active Warm-Up
Active warm up is a new way to warm up your muscles and joints before a workout. It helps to prepare the body for the physical activity ahead. The active warm-up has been shown to reduce injury rates by 50% in high school athletes, as well as improve performance in sports that require power, speed, agility, and explosiveness.
Passive Warm-Up
Passive warm up is a technique that is used to increase blood and lymph flow. It involves stretching the muscles, tendons, and ligaments in the body before physical activity. Passive warming up can be done by stretching or massaging the muscles in the body. For example, sauna or hot bath is considering a passive warm up. Doing this for a few minutes before physical activity will help reduce stiffness due to cold or tight muscles.
Static Stretching
Dynamic Stretching
Dynamic stretching is a form of stretching that involves movement of the limbs and joints through their full range of motion. It is not only a great way to warm up for exercise, but also can be done at any time during the day to keep your body feeling as limber as possible. There are many benefits to dynamic stretching before exercise. This type of stretch will help you prepare your muscles for what they are about to do and will help prevent injury by loosening the muscles and tendons. This type of stretch also helps you stay loose throughout your workout, which can improve performance in some cases. Dynamic stretches also help with flexibility, which can improve performance in other sports or activities like ballet or gymnastics.
Conclusion

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