Warm-up: why and how to warm up

The warm-up is an essential and often underestimated stage in any physical activity. Whether you're getting ready for a morning jog, a weight training session or a soccer match with friends, this preparation plays a key role. It optimizes your performance and reduces the risk of injury. Find out why warming up is essential and how to do it correctly.

Why is the warm-up so important?

1. Physical preparation: gently awakening the body

A muscle warm-up gently awakens your body. It gradually raises your body temperature, making your muscles and joints more supple and responsive. The result: you're ready for intense exertion without putting your body under strain.

2. Optimizing sports performance

A well-heated body works better. The heart rate gradually increases, promoting better blood circulation and optimal oxygen supply to the muscles. You'll have more stamina, speed and power.

The warm-up is like morning coffee: without it, it's hard to perform! ☕

3. Injury prevention

Warming up considerably reduces the risk of injury, whether it's muscle tears, strains or joint pain.

4. Mental preparation: concentrating before the effort

As well as a physical role, the warm-up also plays a psychological one. It helps you to concentrate and get into a positive frame of mind before exercise, starting with easy, accessible exercises. It's a bit like a motivating playlist: it gets you in the mood!

Warming up: the essential steps

A good muscular warm-up should be progressive, targeted and adapted to the activity you're going to perform. Here are the steps to follow:

1. Activate the cardiovascular system (5 to 10 minutes)

Start with warm-up exercises before running, weight training or general exercise to gently increase your heart rate and activate blood circulation:

• Fast running
• Slow running
• Skipping rope (but try not to wake the downstairs neighbors! 😅)

2. Mobilize joints

Then move on to joint mobility exercises to lubricate your joints and improve their range of motion:

• Circles with arms and shoulders
• Hip rotations
• Knee bends
• Peg rings

3. Practice specific dynamic movements

Adapt your warm-up to your activity. For example:

• For running: knee raises, heel-buttocks, bouncing strides.
• For weight training: light sets with reduced loads or movements without weights.
• For team sports: dribbling, passing, lateral movement.

4. Incorporate dynamic stretching

Stretching is essential for improving mobility, preventing injury and optimizing physical performance. Dynamic stretching prepares muscles for exertion without completely relaxing them. Unlike static stretching, they activate muscles while improving their flexibility. For example:

• Front lunges with torso rotation
• Active hamstring stretching
• Hip openings while walking

You know what they say: ridicule never kills!

Common mistakes to avoid when warming up

• Skipping the warm-up: Even if you're in a hurry, taking 10 minutes to warm up can save you weeks of injury recovery.
• Do static stretches too early: They risk reducing your performance by "putting your muscles to sleep". Save them for the end of the workout.
• Going too fast: The aim of the warm-up is to build up intensity gradually. Don't run out of breath before you've even started.

The warm-up is much more than a mere formality: it's the indispensable starting point for a healthy, high-performance physical effort. By taking a few minutes to prepare your body and mind, you maximize your chances of a successful session while minimizing the risk of injury.

So, are you ready to make warming up part of your routine? Your body, and your creaky joints, will thank you! 🚀💪

By Candice Lhomme