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Health TopicsFitnessTypes Of Exercise ProgramsStretching
question

Do I have to do cardio to warm-up?

Dr. Mike Clark, DPT
Dr. Mike Clark, DPT on behalf of Sharecare Fitness
Fitness
answer

No, you do not have to do a cardio warm-up before your workout. While a cardio warm-up is great for increasing blood flow to your muscles and increasing your body’s temperature, there are other effective ways to prepare your body for physical activity. Research shows that an integrated warm-up consisting of different types of stretching and full-body functional movements is most effective at getting your body ready for the specific demands of your workout. The following sequence is one example of an integrated warm-up you can do to get your body primed and ready to go before you exercise.

Foam Roll (find 1-3 tender spots per muscle and hold on each spot for at least 30 seconds):

Calves
[media id="DEV__4c8131e64bade3_62571326" title="Foam Roll Calf"]
Outer thigh
[media id="PRD__4cc5c14b385c44_18916202" title="Foam Roll Outer Thigh"]
Mid back
[media id="DEV__4c84d1216870b4_02882486" title="Foam Roll Mid Back"]

Stretch (perform each stretch 1-3 times – holding for at least 30 seconds apiece):

Kneeling Hip Flexor
[media id="DEV__4c84d73d4d4560_52445351" title="Kneeling Hip Flexor Stretch"]
Kneeling Lat
[media id="DEV__4c84d83a47d465_27535526" title="Kneeling Lat Stretch"]
Calves
[media id="DEV__4c8240c5561d40_55319503" title="Wall Calf Stretch"]

Dynamic Movement (perform 1-3 sets of 10-15 repetitions of each exercise):

Tube walking side-to-side
[media id="DEV__4c8243e12c37a2_66045881" title="Tube Walking Side to Side"]
Medicine ball lift/chop

Dr. Michael Roizen, MD
Dr. Michael Roizen, MD
Internal Medicine
answer
Nope. Just do a little of the same exercise a little slower to start. For example, before a brisk walk or bike ride, walk or peddle at a slower pace.  Don’t skimp on the warm-up, though.  It helps increase pliability of your muscles, which makes them more efficient, and it also cuts your chances of injury.
National Academy of Sports Medicine
National Academy of Sports Medicine
answer
No, you do not have to do cardio to warm-up before your workout. The purpose of performing a warm-up is simply to prepare the body for the physical demands of a workout. Warm-ups can be either general or specific. A general warm-up consists of performing movements that do not mimic the activity being performed, while a specific warm-up consists of movements that mimic, or are similar to, the activity to be performed. Cardio, such as doing 5-10 minutes on the treadmill, while effective at increasing heart rate, respiratory rate, and muscle tissue temperature, is more of a general warm-up because the movement(s) involved do not really mimic the the movements performed during a resistance training routine. Ideally, you want to perform a specific warm-up before resistance training in order to prepare the muscles and joints involved for the demands of resistance exercise. An example of a specific warm-up prior to a resistance training workout would be to perform prisoner squats and push-ups with rotation.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.