By Elena Voropay

If you were told that adding just five minutes to your workout will not only give you extra energy and prevent from injuries, but also enliven your spirit and give an extra boost of power to your muscles letting them work longer, would do you think you will be able to spare this time out of your 24-hour day cycle? I bet most people will say 'yes'. These magic moments should be dedicated to a warm-up at the beginning of the workout.

Just like you need to warm up your mind with some positive thoughts in the morning before a long days work, warming up your body before any exercise is absolutely essential. Not only is it important for your muscles to get heated, but the heart, blood vessels, lungs, joints and even motivating drive all need to get warmed up as well.

A proper warm-up gives essential slow increase to the beating of the heart, oxygen and blood supply to the muscles, and delivers vital nutrients to all body tissues. Without this gradual build up before physical activity, you are more likely to put excess stress on the entire system.

What's more, with hard exercise demands for oxygen and metabolic removal of waste materials go up and without the proper preparation this may result in an abrupt, transient increase in blood pressure further stressing the heart, lungs and muscular system.

Benefits of a Proper Warm Up:

• Increased Muscle Temperature - A warmed muscle contracts more forcefully thus is able to produce enhancing both speed and strength. Additionally, heated muscle relaxes more quickly which makes overstretching or injury less likely to occur.

• Increased Blood Flow – Warming up not only speeds up the heart rate, but also dilates blood vessels. This reduces the resistance to blood flow and lower stress on the heart. Improved circulation also results in better removal of waste products and reduces the lactic acid build-up in the working muscles.

• Increased Oxygen Supply - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance, stamina and ultimately your performance.

• Improved Range of Motion – As the temperature and blood flow slowly go up, your tendons, ligaments and joints get better lubrication. This lowers the friction of the joints so they can glide with ease around the full range of motion. In a matter of minutes you will notice that your every movement becomes more effortless and more economical. What's more, the better range of motion – the better the training.

• Improve Efficient Cooling – Warm-up till you break a sweat! Besides the additional calorie-burn, you activate the heat--dissipation mechanisms in the body so you can cool efficiently and help prevent overheating early in the exercise. The faster you cool the body – the longer you can keep going!

• Elevated Metabolism – As your core body temperature rises, your body increases its production of various hormones and becomes more efficient at regulating energy production. During warm-up this balance of hormones makes more glucose and fat-burning enzymes, thus is better at elevating all metabolic reactions in the body. One of the greatest rewards you get is that during training your body makes better use of its reserves, so you can burn away the stored sugars and fat in favour of building lean and strong muscles.

• Nervous System Preparation - Warm-up helps to activate and increase the speed and sensitivity of body's complex nerve pathways required for coordinated movement. When your body is warm enough, you are able to concentrate on each and every motion you make. So, regardless of activity you do, be it yoga poses, running on a trek, or lifting dumbbells, your body structures will show perfect form and excellent alignment.

• Mental Preparation - The warm-up is also a good time to mentally prepare for an exciting physical activity by clearing the mind, increasing focus, reviewing skills and strategy you are about to take. Positive imagery and visualization of what you are about to do can also relax you into practice and build concentration.

As a strong believer in powerful mind and body nourishing effects of a warm-up, I recommend trying it before pretty much anything you do – be it a vigorous workout, or a brain-intensive office work. This is a terrific time for you to re-group your thoughts, let go of all previous worries and get excited about the feel-good daily physical energy spark. Music on the background is a wonderful motivator. Get your favorite energizing song and move move with the rhythm!

Warm-Up Phases

Your warm up should consist of three phases:

1. General Warm-Up: During a general warm-up you have to do any progressive aerobic activity of rhythmic, continuous movements using all major body muscles – legs, chest, back. Walking at a brisk pace or marching in place with vigorous arm movement are the most common activity. But I recommend using specific machines where you can push and pull all muscles against mild resistance. If you have excess to an elliptical trainer or a rowing machine, choose these instead. Otherwise, a stepper, cycle or a treadmill will work.
   
   Start slowly and gradually progress with intensity. You should be able to hold a conversation at any point of a warm-up. If you feel like your breath is racing, slow down a bit and leave this to the major part of the work-out.
   

2. Specific Warm-Up: This is followed by specific warm-up which uses the muscles you will make work even harder during the actual workout. For example, if you are going to cycle, jump on a bike and start peddling. If your workout involves resistance training, perform all exercises with a much lighter load for one set. It should be enough to get the blood to the muscles and send all the neural messages so they can 'think ahead' and take some notes on what's about to start.
   
   

3. Stretching: Once your body is warm-up, all structures need to be stretched with flexibility exercises. Static stretching is considered the safest method of stretching. This third part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries.
   

   
   Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen.

Both the intensity and duration of the general warm up (or how hard and how long), depends on your fitness level. A good warm-up for the average person should take about five to ten minutes and result in a light sweat, elevated heart rate and breathing. The most important part – you should feel ready to do the work!