Elements of an Effective Warm Up

Elements of an Effective Warm Up

The purpose of a warm-up is to prevent injury during exercise. Generally, a warm-up is used to activate the muscles that are going to be used during exercise. The way in which the muscles are activated may have an effect on your overall performance, therefore a warm-up is very important. Research suggests that a warm-up should consist of dynamic movements to achieve the best physical performance. Some dynamic movements include arm circles, hops, skips and jumps. It is still important to target the specific muscle group you will use during exercise. The practice of static stretching often is used during a warm-up. Static stretching is when a stretch is held for a specific amount of time. Although static stretching increases the range of motion of a joint it has also been proved to decrease the performance of an individual. Static stretching should be used after exercise to increase flexibility.

If you have any questions, please contact the Campus Recreation Coordinator at taylor.penney@concordia.ab.ca

Fairfenbaum, A., Bellucci, M., Berniere, A., Bakker, B., & Hoorens, K. (2005) Journal of Strength and Conditioning Research. Acute effects of different warm-up protocols on fitness performance in children. 19(2), 376-381

Work Outs for The Week

Upper Body Workout


  • Bicep Curls
  • Shoulder Press
  • Lateral Raises
  • Bent over Row
  • Triceps Dips
  • Shoulder Shrugs
  • Push-ups
  • Use household items such as full water bottles, soup cans, or textbooks
  • Complete the exercises 10 times and 3 times through.

Cardio Challenge!

  • Put on your favorite song and complete an exercise for the duration of the song.
  • See how many times you are able to repeat the song.
  • Feel free to change up the exercise every time the song repeats.

Exercise Examples:

  • Butt kicks
  • Squats
  • Jumping jacks
  • Running on the spot
  • Toe Taps

Lower Body Workout


  • Plyo Lunges
  • Lateral walks in squat position
  • Single Leg Hip Thrusters
  • Donkey Kicks
  • Wall Sit
  • Sumo Squats on tippy toes
  • Complete each exercise 10 times each side (except for wall sit) and complete the circuit 3 times.

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