At 5 a.m., three days a week, our little running group leaves The Cooper Aerobics Center and heads out into the adjacent neighborhoods. We make it a  point to walk for about five minutes before we start running, and I really hate to admit this, but  sometimes, we begin our run without a proper warm-up. And let me tell you, that warm-up makes all the difference in how I feel throughout my run.

Starting to exercise without the proper warm-up can leave even highly conditioned athletes feeling  extremely fatigued, no matter which mode of activity is chosen. I am sure that all of you have experienced the "legs of lead" syndrome, as you hastily begin your  activity, especially those at higher intensities. The  experience, as best described, made you feel like a bag of bricks, trying to put one foot in front of the other. The thought may have crossed your mind that  the air entering your lungs was doing absolutely no good. Perhaps you felt a burning sensation in your arms or legs as a result of lactic acid build-up.  Most likely, you are familiar with all three of these things. It is not fun. 

Did you know that most of the time, you can eliminate the "legs of lead" syndrome with a proper warm-up?  Experts recommend a five to-10 minute warm-up using the same muscles that will be used in the exercise  that you are planning to do. This guideline applies to resistance training as well as cardiovascular  training. For example, a light jog is beneficial  before a run and a set of push-ups is a great idea  before heavy bench press. Stretching can be done as part of a warm-up, but it is recommended after light activity is done when the muscles are already warmed up. 

What are the benefits of a proper warm-up? Warming  up does just that. It warms up your body, raising  its temperature and revving its engine, preparing it  to do heavier work. During a warm-up, your  cardiorespiratory and neuromuscular systems and your metabolic energy pathways are stimulated. 

As these things occur, your muscles begin to demand more oxygen, so your heart rate increases, which  increases your blood flow to the active muscles. A higher body temperature makes it possible for  a higher amount of oxygen to be released from  myoglobin and hemoglobin, so it can be used in  the muscle to help create usable energy. Since there is a gradual increase in activity and more oxygen  availability, muscle lactate levels stay low and  therefore prevent that horrible burning sensation that is ever-present in the "legs of lead" syndrome.

Warming up will also decrease your risk of injury  because your nerve receptors become more sensitive  and faster at transmitting nerve impulses, making  you more agile. Not only that, because of improved  muscle elasticity and joint range of motion, you  will be less likely to strain a muscle.

Research is contradictory as to whether a warm-up  will actually make a person perform better or at a higher level. But most experts do believe that warming up before a workout will make it easier on you by making you feel better as you exercise. 

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.