To warm up or not to warm up, that is the question. The answer, provided by Tara Parker-Pope in the New York Times Well column, is "it depends." Andrea Fradkin, an associate professor at Bloomsburg University in Pennsylvania and lead author of a the most extensive review of warm up studies to date, tells Parker-Pope that warm ups were shown to improve performance to a limited extent in most of the sports studied, which included running, swimming, cycling, golfing, basketball, softball and bowling. But she also says most of the studies were small-scale and short-term, and their methods were inconsistent. Parker-Pope also mentions other studies of the famously intense warm ups cyclists and skaters, which researchers consider so arduous that they diminish performance in the main event.
Health, fitness and lifestyle tips for people over 50 who still like to play hard
Saturday, May 31, 2025
I noticed if I don’t warm with a slow start on a elliptical machine I end up lacking the endurance to finish my exercise. So I always start at a slow pace for the first 3-4 minutes and then I pick up the pace. I’ve found that for me it always works out better for me.
Warming up should at least consist of the following:
5 to 10 minutes jogging – to increase body temperature
10 to 15 minutes dynamic stretching exercises – reduce muscle stiffness
10 to 15 minutes general and event specific drills – preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres – focus on correct running technique (Tall, Relaxed, Smooth and Drive)
Do not go beyond the limits.