It's gotten cold: outside, the thermometer is hovering around freezing. But you're motivated and in a good mood because you're exercising, getting outdoors, and feeling fit – you've done your sport. But before you start running, cycling, or really pushing yourself in the gym, on the field, or in the studio, don't forget your warm-up exercises. As soon as the temperatures drop , a proper warm-up becomes even more important than usual. We'll tell you why warming up before exercise is so crucial, especially in winter , how long it should last, and which specific exercises will optimally prepare you for your workout – whether it's before jogging, strength training, or football.

Why is warming up so important in sports?

Warming up before sports? Absolutely essential, because when your body is at operating temperature, you can exert yourself efficiently, safely, and effectively. Here's why you should make warm-up exercises a regular part of your training routine . This is what happens in your body during warm-up:

• Your muscles become more powerful. Warm muscles contract faster and stronger. The reason: The enzymes responsible for energy production work more efficiently at higher temperatures. This means your body produces ATP – the fuel for your muscle work – more quickly.
• Your oxygen supply improves. Warming up before exercise dilates your blood vessels. More blood flows to your muscles – and therefore more oxygen.
• Your neural pathways are activated. After proper warm-up exercises, communication between your brain and muscles becomes faster and more precise. This improves your coordination and reaction time – crucial for fast movements and technically demanding sports.
• Your joints will become more flexible. Tendons and ligaments are stiffer and less elastic in the cold. Warming them up makes them more supple and allows them to handle greater ranges of motion without being damaged.

With the right warm-up, you create the ideal starting position for your sport. This not only reduces the risk of injury, but you'll also notice that training is more enjoyable after warming up, you feel fitter, and you're ready for any workout.

Warm-up and preparation during sports: Winter vs. Summer

When temperatures drop, your body does something very clever: it protects your vital organs from the cold. The problem? In doing so, your muscles, especially in your arms and legs, are neglected.

• In cold temperatures, your blood vessels constrict (vasoconstriction). This reduces blood flow to your arms and legs, resulting in your muscles receiving less oxygen. Consequently, they work less efficiently and tire more quickly.
• At the same time, the temperature of your muscles drops . Cold muscles contract more slowly and develop less strength.
• Furthermore, at lower muscle temperatures, your body produces more lactate – even at the same intensity of exertion. This means you tire more quickly and your muscles are more prone to becoming “acidic.”

All these factors explain why you should plan more time for warm-up, especially in winter. While 5 to 10 minutes is often sufficient for recreational athletes in summer , you should allow at least 10 to 15 minutes in winter . Ambitious athletes can even invest 20 to 25 minutes.

Proper warm-up before sports: What makes a good warm-up exercise?

An optimal warm-up prepares you specifically for the movement demands of your sport. This includes not only warming up generally (e.g., through light jogging, skipping, or cycling), but also specifically mobilizing the muscles and joints that you will be particularly stressed during your activity. Make sure your warm-up is dynamic . This means you can't simply replace warm-up exercises with stretching exercises . Warming up and stretching should be an equal pair before every sport. Dynamic stretching, in particular, can efficiently support your warm-up. Here, you actively move your joints and muscles, ideally through their full range of motion and without holding positions for too long.

Examples of dynamic stretching:

• Leg Swings (leg swings forwards, backwards and sideways)
• Arm Circles
• Walking lunges
• High Knees (knee running)
• Butt Kicks (Heel Kicks)

Static stretching is also beneficial, but it's better suited for your cool-down after exercise. The warm-up exercises listed above, on the other hand, activate your muscles, promote blood circulation , and make you more flexible for the subsequent workout. Incidentally, you can do most of these warm-up exercises at home, or at least start your warm-up at home to prepare your muscles.

Warm-up before sports? Not just a good idea in the cool autumn or cold winter.

Warm-up exercises for the legs

These exercises specifically warm up your leg muscles.

• High Knees (knee walking): While standing, alternately pull your knees up to hip height, actively moving your arms as well.
• Butt Kicks: Run loosely in place and pull your heels towards your buttocks.
• Carioca (cross step): Move sideways, rhythmically crossing your legs in front of and behind each other.
• Walking lunges: Take large lunges and lower the back knee towards the ground in a controlled manner.

This leg warm-up is essential, especially for runners, football players and cyclists, because it activates exactly the movement patterns they need in training or competition.

A warm-up workout for the torso

These exercises will increase your mobility and stability in your core – perfect for preventing injuries and improving power transfer in dynamic sports.

• Hip Circles: Place your hands on your hips and make large circles in both directions.
• Inchworms (caterpillar): From an upright standing position, bend forward, walk into a plank position with your hands, and then follow your hands with your feet.
• Torso Twists (Trunk Rotations): While standing loosely, alternately turn your upper body to the left and right, spreading your arms to shoulder height.
• Standing Side Bends: Stand upright, raise one arm and bend your upper body to the side, stretching your side.

Ball sports like basketball or handball especially benefit from this warm-up, but these warm-up exercises are also ideal for track and field. And even if it often doesn't seem that way: cyclists benefit enormously from a well-warmed core. When the core is activated, it provides more stability and balance, allowing you to transfer power to the pedals more effectively.

Sporty warm-up for arms and shoulders

These warm-up exercises make arms and shoulders more supple and activate the muscles that you use, for example, when throwing, pushing or strength training .

• Arm Circles: Extend both arms and rotate them forwards and backwards, first small circles, then larger circles.
• Push-ups (easy push-ups): A few repetitions in the plank position to activate the muscles.
• Shoulder Taps: In a push-up position, alternately touch the opposite shoulder with one hand, keeping the torso stable.
• Dynamic Chest Opener: While standing, open your arms wide to the sides and alternately bring them together in front of your chest.

An ideal warm-up for sports such as volleyball, basketball, swimming and all fitness exercises around the upper body.

The three phases for an ideal warm-up

Regardless of which muscle groups you primarily use in your sport, you should always activate your entire body during your warm-up workout. A structured warm-up therefore follows a clear progression:

Phase 1: General warm-up (3-7 minutes)

• Goal: To increase heart rate and body temperature
• Examples: Light jogging, skipping rope, cycling at low resistance

Phase 2: Dynamic Mobilization (3-5 minutes)

• Goal: To move joints through their full range of motion and activate muscles
• Examples: Leg Swings, Arm Circles, Walking Lunges, Hip Openers

Phase 3: Sport-specific warm-up (3-8 minutes)

• Goal: To activate movement patterns of the sport
• Examples: acceleration runs for running, warm-up sets for strength training, passing drills in football

Of course, the movements vary depending on the sport . Therefore, it's best to consult your training instructor for the ideal warm-up for your muscles. However, our tips will definitely help you create a good foundation:

Ball and team sports: Warm-up exercises for football, tennis & co.

For ball sports like soccer, basketball, tennis, or handball, it's particularly beneficial to round off the warm-up with game-like, dynamic movements . These include light tackling, passing drills, dribbling, or short sprints with changes of direction. Bonus: Such often team-oriented exercises not only optimally prepare your body for the exertion but also promote teamwork and increase concentration before the start of the game.

Jogging, cycling, swimming: Warm-up for endurance athletes

Before running, cycling, or swimming, it's recommended to start with gentle warm-up movements (shaking out arms and legs, mobilizing wrists, light jogging in place). This activates all major muscle groups. Afterwards , dynamic stretching exercises and sport-specific warm-up exercises (e.g., butt kicks and walking lunges before cycling) prepare the body for the upcoming exertion.

Fitness and Gym: Warm-up for your strength training and more

Since various muscle groups are often intensely engaged, a thorough warm-up is essential before strength training. Start with light cardio such as cycling, rowing, or a gentle session on the cross-trainer to get your circulation going. At home, you can also do jumping jacks or skipping rope. Afterward, focus on mobilizing your joints and activating the muscles you'll be working hard on in your workout —for example, with light squats, shoulder circles, or warm-up sets on machines.

Finally, a general tip : Proper breathing can make many things easier during sports – especially in winter.

Dextro Energy* supports you during your warm-up exercises.

Whether for swimming, badminton, or the gym: with us, you'll find practical sports nutrition for before, during, and after your workout . Our Liquid Gels, for example, are particularly versatile, providing readily available carbohydrates and micronutrients , as do our vegan Energy Gums* , which also contain carbohydrates as well as added magnesium or sodium . And with our delicious sports drinks , you won't forget to stay hydrated, even in cold weather. Tip: For an internal "warm-up," pack a warm sports drink in your thermos! Our Iso Drink or IsoFast tastes like delicious fruit punch – perfect for the cold season and your workout.

Warm-up in winter for a better sports experience

When temperatures drop, a conscious warm-up, training, and cool-down become even more important than usual. The right winter warm-up lays the foundation for a successful workout . Here's a summary of the most important facts:

• Plan for more time: In winter you'll need 5 to 10 minutes longer than in summer.
• Dynamics: Dynamic movements activate, static stretching relaxes.
• Start indoors: If possible, begin your warm-up in heated rooms.
• Adjust clothing: layering principle and protection for the extremities.
• Sport-specific warm-up: Adapt your warm-up to your sport.

So: put on your hat, gloves and let's go! Dextro Energy* will accompany you on your winter workout.

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* contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.

SOURCES:

https://www.scienceforsport.com/warm-ups/

https://www.hri.org.au/health/your-health/lifestyle/how-to-warm-up-properly

https://acsm.org/cold-temperatures-exercise/

https://pubmed.ncbi.nlm.nih.gov/3849057/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5605167/

https://uscholar.univie.ac.at/detail/o:1602845.pdf

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Hero image: iStock.com/Nicholas77

Inline image: iStock.com/Matic Grmek