In a study the traditional warm-up used by athletes to prepare for a sprint track cycling event involved a general warm-up followed by a series of brief sprints lasting ≥ 50 min in total (20 minutes of cycling with a gradual intensity increase from 65% to 95% of max heart rate, followed by four sprints at eight minute intervals.). A warm-up of this duration and intensity could cause significant fatigue and impair subsequent performance.
In comparison an experimental warm-up was also performed by another group of athletes which was shorter in duration with less intensity (about 15min of cycling with one sprint).
To check the results a Wingate test was conducted and ended up showing performance was significantly better with the shorter experimental warm-up. The traditional longer warm-up resulted in a significant amount of fatigue. So don’t overdo the warm-ups.
A bit of a warm-up is definitely good to prevent injuries so ease yourself into your chosen exercise:
I think warmups should be intuitive. If you’re squatting heavy today, warm up by squatting lighter weights until you reach your work weight. The lighter weights will serve as stretches, since they won’t pose any loading problems, and you’ll be able to focus on getting your joints acclimated to the impending work. If you’re sprinting start by walking, then jogging, then do “sprints” at 70-80% intensity. Basically, warmup by doing lighter versions of what you’re going to be doing in the workout.
Happy exercising everyone.