How important is a pre-workout warm-up and a post-exercise stretch? They are extremely important! Oftentimes we focus on the main portion of our workout and fail to recognize two equally important parts – the warm-up and cool-down. I like to refer to these as the “bookends.” Without either of the two ends, your workout simply won’t be as effective as it could be.
What’s the Difference?
We should first note that warming up and stretching are not the same thing. Over time, many have come to believe that static stretching prior to a workout serves as an adequate warm-up. The truth is that stretching prior to warming up actually increases the risk of injury.
To understand why, we first have to understand the purpose of a pre-exercise warm-up. The warm-up raises your overall body temperature (hence the name), raises the temperature of individual muscles, and makes them more limber and primed for the exercise session that will follow. Static stretching prior to an adequate warm-up increases the risk of injury because the stretched muscles are not warm or limber.
Warm-up Questions Answered
What should I do to warm up? A good strategy is to focus on warming up the muscles you intend to use for your workout. For example, if you’re going for a jog, warm up by walking, then progressing to a very light jog, and “run” right into your jogging workout. When I work my chest and back muscles, I find that the push/pull movement of the elliptical machine serves as a good warm-up. Pushups are also a good way to warm up the chest muscles. Working the leg muscles? Perform some body-weight squats or lunges to limber up.
How long should I warm up? The warm-up should last for 5 to 15 minutes, but actual warm-up length depends on your individual fitness level. More conditioned individuals typically need a longer and more intense warm-up period to ensure muscles are completely warm. A good rule of thumb is to warm up until you break a light sweat.
Stretching
Stretching does have its place, and it’s typically after the workout. There are several benefits to post-exercise stretching. First, it is much safer to stretch the muscles when they are warm and limber. Secondly, stretching restores muscles to their resting length. Finally, stretching stimulates blood flow and reduces muscle spasms.
In Closing…
A good warm-up is important because it helps protect against injury, improves flexibility prior to a workout, and increases the elasticity of muscles through increased blood flow. Post exercise stretching is the first step in muscle recovery. Be sure to add the “bookends” to each of your exercise sessions. A good warm-up on the front end and post-exercise stretching make for a complete workout and should always be included.
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