Warming up is intended to raise the body temperature and prepare the body physiologically for ANY kind of physical activity. A warm up produces a 2 to 3 degree rise in body temperature that can last for 45 minutes.

Research has shown that the 15-20 minutes of warm-up should be performed before physical activities are undertaken. This should consist of a gradual increase in intensity until achieving 70% of maximal heart rate. A warm up at this intensity has the effect of allowing an increase in the range of movement of the joints and improving aerobic performance.

This increase in temperature leads to beneficial changes in body tissue:

• The heating effect allows muscles and tendons to become more extensible. This makes stretching muscles and tendons easier and more effective. Research has suggested that this decreases the incidence of muscle strains.
• There is an increase in blood flow, which means that there is an increase in oxygen to muscle tissue.
• There is an increase in the temperature of the blood, which changes the partial pressure of blood gases. This means that more oxygen leaves the blood and enters muscle tissue.
• The increase in temperature causes a rise in enzyme and metabolic activity. This improves the efficiency of muscle contraction.
• An increase in the sensitivity of nerve receptors, and an increase in the speed of nervous impulses.

Warm-up exercises also appear to reduce the incidence and likelihood of musculoskeletal injuries.
Warm-up techniques are primarily used to increase body temperature and are classified in 3 major categories:

(a) Passive warm-up — increases temperature by some external means
(b) General warm-up — increases temperature by non-specific body movements
(c) Specific warm-up — increases temperature using similar body parts that will be used in the subsequent, more strenuous activity.

The best of these appears to be specific warm-up because this method provides a rehearsal of the activity or event. The intensity and duration of warm-up must be individualised according to physical capabilities.

Warming up shouldn't just be used before exercise, you can use it before gardening, decorating or even cleaning the house. Performing a warm up before any physical exercise can never be a bad thing.

Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Fradkin, Andrea J; Zazryn, Tsharni R; Smoliga, James J. Strength Cond Res 24(1): 140-148, 2010

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