WHY WARMING UP MATTERS, ESPECIALLY IN WINTER

Before you jump into a workout, think of your body the way you think of your car on a cold morning: it performs better once it’s warmed up. A proper warm-up increases the temperature and flexibility of your muscles, gradually elevates your heart rate and breathing, and prepares your entire body for more intense movement. This becomes even more important during the winter months, when colder temperatures make muscles stiffer and more prone to strains and injury.

A warm-up acts as your body’s transition zone, from rest to effort. It gives your circulatory and respiratory systems time to adjust so you can move more efficiently, safely and confidently.

The Science Behind a Good Warm-Up

Once you begin moving, a series of beneficial changes happen inside your body. A warm-up helps guide this process in a controlled way:

• Your body temperature rises, making muscles more pliable and responsive.

• Blood vessels expand, especially the smaller capillaries that deliver oxygen-rich blood to the muscles.

• Oxygen availability increases, supporting better performance and endurance.

• Muscles contract more easily, reducing the risk of soft-tissue strains.

• Joints become more mobile, allowing you to move through a fuller, more effective range of motion.

• Your brain engages, sharpening coordination and preparing you mentally for the workout ahead.

• Your heart rate increases gradually, easing stress on your cardiovascular system.

In winter, when the cold works against all these processes, warming up becomes your first line of defense in helping prevent sprains, improve performance and support overall workout quality.

Warm-Up Goals

A well-designed warm-up should accomplish three main things:

1. Increase heart rate and core temperature.
   This boosts circulation and gets oxygen flowing to your working muscles.

2. Improve joint mobility.
   Moving joints through a larger range of motion primes your body for strength training and allows for more effective, productive reps.

3. Enhance muscle and tendon elasticity.
   Warmer tissues are more resilient, which decreases the likelihood of acute strains or sprains.

Warm-Up Tips

• Warm up for 5–10 minutes. Aim for closer to 10 if your workout will be high intensity.

• Start with the activity you plan to do, but at a much slower pace or without added weight.

• Use your whole body. Dynamic, full-range movements work best (for example, side-to-side lunges, inch worms and downward-facing dog). 

Don’t Skip the Cooldown

Your workout shouldn’t end the moment you stop your last rep. Cooling down helps maintain blood flow as your heart rate and blood pressure gradually return to normal. Stopping abruptly can cause dizziness or light-headedness, so those last few minutes matter.

This is also the ideal time to stretch. Muscles and joints are still warm, which allows deeper, safer stretching and can help reduce lactic acid buildup that contributes to cramping and stiffness.

Cooldown Tips

• Hold each stretch for 10–30 seconds. Switch sides and repeat as needed.

• Stretch to a point that feels strong but never painful.

• Avoid bouncing. Use slow, controlled movements.

• Focus on steady breathing. Exhale as you move into the stretch; inhale as you hold it.

• Ask your FHF coaches for specific stretches if you're running out of options!

Our certified trainers will walk you through safe and effective warm-ups and cooldowns, as well as each movement of your workout. They’re also here to give modifications as needed to ensure you get the most benefits without pushing yourself too far or aggravating an injury. Safety is our top priority! Email us if you have any questions or sign up to train with us now.