What a good warm-up does
Warming up raises muscle temperature and blood flow, lubricates the joints and switches on your nervous system. As a result you move more freely and with better coordination from the very first set.
After 50 this matters more, because your tissues take a little longer to get ready. If you wake up feeling stiff in the morning, you already know the feeling.
The routine, step by step
Do it standing up, near a wall or a chair in case you need support.
Minutes 1 to 3: get the blood flowing
- Walk briskly or march on the spot, lifting your knees.
- If you're going to run, finish this block with a minute of very easy jogging.
Minutes 3 to 5: joint mobility
- Ankle circles: 10 each way with each foot.
- Hip circles with your hands on your waist: 10 each way.
- Shoulder rolls backwards: 10.
- Gentle trunk rotations with relaxed arms: 10 per side.
Minutes 5 to 7: dynamic movements
- Forward and back leg swings, holding a wall: 10 per leg.
- Side-to-side leg swings: 10 per leg.
- Half squats: 10 slow reps.
- Arm openers across the chest: 10.
Minutes 7 to 8: rehearse your main exercise
Do an easy version of the first thing you're going to train. If you're about to do weighted squats, do one set with no load. If you're about to run, do one minute at a slightly brisker pace. This lets your body practise the movement before you ask more of it.
What about static stretching?
Holding a stretch for 30 seconds isn't the best way to warm up: it doesn't raise your temperature and, just before an intense effort, it may reduce strength slightly. Save static stretches for the end of the session or for a mobility day.
If you have a hip or knee replacement, avoid wide swings and forced rotations until your surgeon or physiotherapist tells you which range of movement is safe.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.