Warm-up in the Cold Months

Man and woman stretching outdoor in cold weather

Adam Annaccone | Stay Updated with NASM!

Exercise junkies know the benefits of a successful warm-up routine: increased blood flow, increased endorphins and activation of the neuromuscular and cardiovascular systems. Those exercisers looking to take their routine outdoors in the cold winter months understand the importance of a warm-up program.

Far too often though, you see people skipping the warm-up or hear the same excuses: “I’ll get too hot with all these clothes on” or “why would I warm up inside just to cool off once I get outside?” However, skipping the warm-up potentially places you at risk for injury. This winter season, ensure it is only the temperature that cools and follow this simple warm-up routine to minimize your risk of injury and to optimize your performance.

Benefits of a Warm-up

Table of benefits and effects of a warm-up

Dynamic Warm-Up Program

Exercise	Duration/Sets/Reps
Bike/Stepper/Elliptical Goal: Increase your heartrate; workup a light sweat	7-10 minutes
Hip Swings: Front to Back	30x each leg
Hip Swings: Side-to-Side	30x each leg
Arm Circles (forward and backwards) Small circles progressing to large circles	30x forward for each arm 30x backward for each arm
10 Yard Walking Knee Hugs	1x
10 Yard Walking Straight Leg Kicks	1x
10 Yard Walking Lunges with a Twist	1x
10 Yard Butt Kicks	1x
10 Yard High Knees	1x
Single Leg Balance Reach	12-15 reps each leg
Side Lunge	12-15 reps each leg
Squat to Calf Raise	12-15 reps
90° Rotational Squat Jumps	6-8 reps
Ice Skater	20x
Zig-Zag Hops to Stabilization	30x
10 Yard Forward Jog	1x
10 Yard Backward Jog	1x
10 Yard Shuffle	1x each direction
10 Yard Carioca	1x each direction
10 Yard 75% Jog	2x
10 Yard Sprint	2x

Read also, dynamic stretches demonstrated, for more warm-up examples.

The Author

Adam Annaccone

Dr. Adam Annaccone is the Program Manager for Sports Science at Children’s Health Andrews Institute in Plano, TX responsible for developing services, programs, and protocols utilizing the latest technology for the departments of orthopedics, rehabilitation, and performance. In this role, Dr. Annaccone collaborates with a team of professionals, including Orthopedic Surgeons, Physical Therapists, Athletic Trainers, Performance Coaches, Neuropsychologists, and Administrators, to enhance clinical practice and outcomes. For over 15 years, Adam has worked as a Board Certified and Licensed Athletic Trainer, a Corrective Exercise Specialist and Performance Enhancement Specialist with a range of organizations from amateur to professional. He is an Independent Contractor for several NBA players and other professional athletes, providing movement assessments and targeted neuromuscular manual therapy and corrective/performance exercise programs and serves as a consulting practitioner for the Dallas Mavericks. Additionally, Adam is Adjunct Faculty for George Mason University in the Exercise, Fitness and Health Promotion Department and the University of St. Augustine for Health Sciences. He is also a consultant for the newly formed Sports Therapy Academic Program at Ono Academic College in Tel Aviv, Israel. Prior to moving to Texas, Dr. Annaccone spent three seasons with the NBA Phoenix Suns organization on their highly regarded sports medicine staff, serving as Performance & Recovery Specialist/ Assistant Athletic Trainer. As a distinguished presenter, Adam has provided over 60 presentations, both nationally and internationally. In 2013, he was recognized by the National Athletic Trainers’ Association (NATA) with the NATA Young Professionals’ Committee National Distinction Award. Adam has been an active member of the profession of athletic training, serving on various local, regional and national athletic training committees; most recently serving as the District Representative for Texas and Arkansas for the NATA Government Affairs Committee. He received his Doctoral degree from Indiana University of PA in 2017, a Master’s degree from Clarion University in 2006 and completed his Bachelor of Science degree in Athletic Training at Duquesne University in Pittsburgh, PA.