Effective Warm-up Before Training

June 26, 2025

A careful warm-up is an indispensable part of every training session. It prepares your body not only physically but also mentally for the upcoming exertion. Through an effective warm-up, you can increase your performance and significantly reduce the risk of injuries.

Why is Warming Up So Important?

The main goals of warming up are:

• Increase in Core Body Temperature: A higher muscle temperature improves the elasticity of muscles, tendons, and ligaments, making them less prone to strains or tears.
• Improved Blood Circulation: The muscles are better supplied with oxygen and nutrients.
• Activation of the Cardiovascular System: Heart rate and breathing slowly adapt to the upcoming exertion.
• Preparation of the Nervous System: Neuromuscular coordination is improved, leading to more precise and efficient movements.
• Mental Preparation: You can focus on the training and increase your concentration.

Components of an Effective Warm-up Program

A good warm-up program should be general and specific:

1. General Warm-up (5-10 minutes): Light cardio exercises to get the circulation going. Examples:
   • Light jogging in place or on a treadmill
   • Jumping rope
   • Jumping Jacks
   • Cycling on an ergometer
2. Dynamic Stretching (5-10 minutes): Movements that increase the range of motion of the joints and prepare the muscles for specific exercises. Static stretching (holding a stretch position for a longer time) should rather be done after training. Examples of dynamic stretching exercises:
   • Arm circles (forward and backward)
   • Leg swings (forward, backward, sideways)
   • Trunk twists
   • High knees
   • Lunges with rotation
3. Specific Warm-up (optional, depending on the training): Light sets of the exercises that will follow in the main part of the training, with low weight or resistance. This specifically prepares the target muscles and movement patterns. For example, before bench pressing, do a few sets with just the empty bar.

Common Mistakes During Warm-up

• Too short or no warm-up at all: Significantly increases the risk of injury.
• Too intense: The warm-up should not be tiring.
• Only static stretching: Can temporarily reduce performance before training. Dynamic stretching is preferable.
• Neglecting the specific part: Especially important for complex or heavy exercises.

Take the time for a thorough warm-up – your body will thank you for it! It's an investment in your health, performance, and long-term enjoyment of sports.