They help ensure that you can perform to the maximum of your ability, simultaneously minimizing the chances of injuries.
There’s no question that you should warm up your muscles before exercise. However, the main confusion that most people face is how long should you warm-up. Let’s try and figure this out.
In a relaxed stage, there is relatively low around 15 to 20 percent of blood flow to the skeletal muscles. Most of the capillaries within the muscles are closed.
After 10 to 12 minutes of total body exercise, blood flow to the skeletal muscles increases to about 70 to 75 percent and the capillaries open.
Also, many studies have shown that at a bare minimum, your warm-up period should be 5 minutes long. However, if you can stretch it to 10-15 mins, that will optimum.
Warm-up before gym exercise is not necessary but highly crucial because they get your muscles ready for activity. Without warming up, you not only risk injury but you also get less from your workout.
The warm-up duration may vary from person to person depending on the fitness levels, body type, health condition, and many other factors. Ideally, as 10 to 20 mins warm-up time before hitting the weight is just about perfect for most of the athletes.
And remember this quote by Florence Griffith Joyner – “A muscle is a car. If you want it to run well early in the morning, you have to warm it up.”