What is the recommended duration for an effective warm-up?

The recommended duration for an effective warm-up is indeed 5-10 minutes. This timeframe is typically sufficient to prepare the body for more intense physical activity by gradually increasing the heart rate and blood flow to the muscles, while also improving flexibility and range of motion. A warm-up within this duration can include dynamic movements and light aerobic exercises that mimic the planned workout, allowing the body to transition smoothly into more rigorous activity.

Longer warm-up durations, such as 15-20 minutes or more, can sometimes be counterproductive, leading to fatigue before the main workout even begins, especially in moderate to high-intensity training scenarios. The essential goal is to stimulate the cardiovascular system and prepare the musculoskeletal system for the upcoming demands without overtraining the body prior to the main workout session. Therefore, a warm-up lasting 5-10 minutes is typically adequate and efficient for most training sessions.