Warming Up: Is it even necessary!

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Most fitness enthusiasts make it a point to perform a short pre-workout ritual commonly known as the "Warm up" before moving onto their training session. This short duration activity is usually performed for few minutes and is lower in intensity and volume. Some common warm up techniques used by many are:

  • Walking
  • Light jogging    
  • Running 
  • Jumping jacks
  • Arm Swings
  • Hip Rotation

The duration/repetition for each the above mentioned exercises performed is something which is  dependent more on the individuals "getting in the zone for training" capacity rather than a random arbitrary number which should be adhered to. Another variable here is the weather conditions in which the training is ought to be carried out. It takes much less effort to warm up the body and get ready both physically and mentally in the summers, in comparison to the winters. Following are some of the advantages of warming up before a training session:

  1. Increase in body temperature.
  2. Increase in muscle elasticity.
  3. Increase in muscle contraction capacity.
  4. Increase in blood flow to the muscles.
  5. Warming the muscles, tendons, ligaments, joints, etc. to serve as an injury prevention mechanism.
  6. Efficient neuromuscular activity. 
  7. Preparing the muscles to handle heavy loads in the training session. 
  8. Increased energy outputs. 

Based on the above mentioned points it would be not only beneficial but logical as well to follow a self customised warm up program before the start of any training session. The reason for self customising a warm up program would become clear in a few minutes. Another important point that should also be mentioned here is that not all type of training and exercise programs require a "warming up" approach. For all those engaged in endurance type of sports such as long distance running, may not benefit from warming up and may even see a decrement in performance because of fatigue. In addition, performing activities as part of the "warm up routine" that are completely different from the exercises to be performed in the training sessions is also not recommended, as although, it may increase work capacity, but not in the relevant muscle structure. 

Warm up can be classified into two distinct categories as follows:
  1. General Warmup: This comprises of all general exercises such as walking, jogging, jumping jacks, arm swings, etc. These can be performed initially before any type of strength and resistance training sessions. Although these do a good job by increasing body temperature, increasing blood flow, injury prevention, etc. do keep in mind that these will not prepare the individual muscles to be ready for the heavy resistance training session that is about to be followed. 
  2. Training Specific Warmup: I'm not quite sure of who invented this strategy, but its a pure blessing, especially for the strength and resistance trainees. After performing the general warm up mentioned above, performing few sets with light loads of the movements to be performed that day is what this type of warm up is all about. For example, after completing the general warm up a trainee would move onto a few light sets with say the squat (in this example). After completing the 2 - 4 (or even more for bigger and advanced athletes) light squat sets, the trainee is now ready to load the barbell with the working weight for the day to complete the workout. 
Now seems to be an appropriate time to talk a little about the self customised warm up approach mentioned above. The specific warm ups are where this can be effectively utilised. A trainee depending on his/her training age, experience with the movement, load to be lifted, etc. can program the warm up sets and reps accordingly and perform them as necessary. Some lifters especially beginners can get away with fewer warm up sets in comparison to advanced lifters. As most advanced lifters also lift more weight, they would generally require more sets to warm up to their working weight. General warmups as such can also be self customised to an extent depending on the individual and the activity for which the warm up is being performed. 


Note:Before starting/changing an exercise, dietary and supplementation program consult a qualified doctor/health care professional.

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