You have always been told to warm up before your workout, but have you ever wondered why? And what type of warm-up is best? The research around warming up is inconclusive, but most evidence points to warm-ups having three significant benefits—especially in cold weather. Let’s take a closer look.
3 Benefits of Warm-ups
Whether you are new to regular warm-ups or have been warming up for years, it is helpful to understand the details behind a healthy warm-up.
1. Reduces the Risk of Injury
When warm, your muscles, tendons, and ligaments become more flexible. Jumping straight into an intense workout in cold weather without warming up increases muscle soreness and the risk of soft tissue injuries, including strains, sprains, and tears.
Also, as you warm up, your blood vessels begin to dilate (widen), which increases blood flow to your major muscle groups. Starting this process gently—by warming up—reduces the strain on your heart.
2. Stimulates the Nervous System
During any form of workout or exercise, your brain is in a high-activity state, sending and receiving millions of signals. Warming up literally helps you get your head in the game—and when you are alert, you are less likely to get hurt!
3. Rehearses Key Movements
Warming up not only prepares your brain for activity but also engages the relevant muscle groups. Have you ever noticed a sprinter before a race or a bowler before his first over? They prepare for their sport by mimicking the movements and motions required. This reduces tension, engages their muscles, and enhances their performance from the beginning.
How to Warm Up in Cold Weather
Now that you understand the benefits of a healthy warm-up, here is a simple guide to help you design one that suits your fitness routine in colder weather!
1. Dress for Success
The right gear supports your workout goals while keeping your body comfortable and warm.
In cold weather, opt for layers that are easily removed but will keep you warm as you start and end your workout, such as:
- a lightweight jacket over your regular workout clothes
- thick gloves over thin gloves to protect your fingers
- a running scarf that protects your nose and lungs from the effects of icy air
- larger running shoes to allow thicker socks
2. Time it Well
If your warm-up is too long, you may fatigue your muscles before your exercise. Aim for five to 10 minutes of light cardio until your body feels warm and your heart rate has increased. The longer or more intense your workout, the longer your warm-up should be. Expect your warm-up to take a bit longer in extremely cold weather.
3. Identify Key Movements
While static or stationary stretches are no longer recommended, dynamic (movement-based) stretching is helpful. Choose movements that mirror your coming workout and engage the key muscle groups you’ll be using. If you’re going for a run, jogging on the spot is ideal. If you’re lifting weights, squats make sense.
Don’t let the cold weather slow you down. No matter where you find yourself on your fitness journey, there is a warm-up that will suit you—and you can create it yourself.
Remember, if you experience pain or you are concerned that your warm-up is insufficient or limiting your performance, contact our team of professionals at Bradford House Chiropractic & Wellness Centre. We will diagnose your pain, assess your warm-up, and help you create an exercise plan that protects and strengthens your body—in any weather.