A new study published in the Journal of Sport and Health Science suggests that elevating muscle temperatures during a warm-up before exercising may be the most important factor for boosting speed and force of muscle contractions.
The study was a meta-analysis with meta-regression that included data from 33 previous studies. Each study examined the effects of different types of warm-ups on muscle function during exercise. Warm-ups can passively increase muscle temperature through methods like heating pads or hot showers, or they can actively increase muscle temperature through activity. Common active warm-ups include gently cycling on a stationary bike or completing an easier version of the exercise you plan to do. While previous studies have determined that warm-ups are an important part of participating in exercise and preventing injury, the optimal type of warm-up before exercise is unknown.
The results of this study showed that there were not major differences between muscle performance after active versus passive warm-ups. Instead, the most important component of the warm-up seemed to be increasing muscle temperature through any method. This result contradicted several previous studies suggesting that active warm-ups are more effective than passive warm-ups.
The authors of the study noted that their results may have been skewed since many of the studies in their meta-analysis did not use active warm-ups that closely matched the exercises used to test muscle performance. While the most important component of a warm-up may be increasing muscle temperature, the authors suggested that the best form of warm-up is to do a lighter version of the exercise that you have planned for the day. For example, if you plan to lift weights, you can warm up by doing the same lifts first with lighter weights. When you start to break a light sweat, you are probably warmed up enough to begin your workout. Incorporating warm-ups into your routine can make exercise more efficient and lower the risk of injury, ultimately leading to more beneficial effects for your heart and overall health.