Going from sedentary to exercising hard can result in injury or a reduced effectiveness of the workout. It is also not good to go from hard exercise to a halt. Warm ups are designed to warm up muscles and make the transition from inactive to active as smooth as possible.

- Raise your heart rate
- Increase your body temperature
- Mobilise your major joints
- Stretch your muscles in an appropriate way.

Involves: Saunas, hot baths, massage and heat lamps.
Primary Purpose: Preparing for a more active warm up or warming up when injured.
Effects: Although circulation and superficial muscle temperature can increase, core temperature, joint mobility and cardiovascular function will remain largely unchanged.

Involves: Jogging or light calisthenics.
Primary Purpose: Preparing for a more active warm up or warming up when injured.
Effects: *This type of warm up increases core temperature and affects both the cardiovascular system and neurological systems. It will also increase synovial fluid production in joints, increase range of motion (ROM) and improve muscle elasticity (by increasing blood flow to the muscles).

Involves: Movement patterns similar or identical to an upcoming workout (reduced intensity).
Primary Purpose: Preparing the body for specific movements. For example, A-Skips and high knees preparing you for a run or a a set of bodyweight squats preparing you for a leg session in the gym. Temperature, age, injury or muscle soreness as well as the intensity of the workout that follows will all influence the length of the warm up.
Effects: See*.