According to Mosher, warmup exercises are important for three reasons: They increase blood flow to the muscles (delivering the nutrients and oxygen needed for a workout), boost nerve conduction to the muscles (helping with your speed and coordination), and stimulate synovial fluid — the liquid that lubricates and protects your joints from wear and tear.
And the first step to a warmup is getting in the zone. "[Don't] stop your warmup to check your phone for texts, status updates, or funny videos," Mosher says. "Starting and stopping will not only set you up for failure because of the lack of concentration, but also extend a warmup beyond what is needed." At the very least, never skip your warmup. "If you don't have time to warmup, you don't have time to train."
