How long does it take to warm up in the gym

People can warm up first when doing fitness, because warming up can increase the body's heat very well, and at the same time it can raise the temperature, and all the functions of the body begin to circulate, so it is very good at this time. When warming up, you must ensure that there is slight sweating, which is to achieve the best warm-up state. There is no standard time for warming up, it depends on each person.

How long should you warm up before exercise or training? 5 minutes, 15 minutes, 20 minutes, half an hour? The warm-up time varies from person to person and also depends on the weather. Generally speaking, whether the warm-up is sufficient can be judged from two points: "whether there is slight sweating (body temperature rises, heart rate increases)" and "whether the muscles and joints used in the main movement are fully exercised."

The time from warming up to "slight sweating" is different for everyone. Some people warm up quickly, but some people need longer. It may be related to age, physical fitness, exercise frequency, activity level, temperature (room temperature), etc. There is no so-called [standard] time.

Warm-up exercise options

Low-intensity exercise is the main type of exercise. After all, if you directly engage in high-intensity exercise before your body is fully active, the risk of injury will increase significantly, so low-intensity exercise is generally recommended. You can jog, pedal on a flywheel, use a rowing machine, do yoga sun salutations, etc. If you have limited time for exercise but need a longer warm-up, you can try wearing more clothes (passive warm-up method).

After sweating slightly, you can start your regular warm-up movements, such as: opening and closing joint range of motion, corrective exercises, warm-up exercises, warm-up sets with main training movements, etc. What you need to pay attention to is whether the movement patterns (muscles and joints) used in the main movement are "sufficiently" active. Because everyone's injury experience, work habits, exercise frequency, physical condition, etc. are different, not a set of warm-up exercises can be suitable for everyone. Some people may need longer time and more movements to activate their knee or shoulder joints. This requires the accumulation of sports experience to understand their own conditions.