In the past warming up might have involved a few static stretches and a bit of a jog. Things have changed.
Standard warm ups usually involve:
Mobilization of the major synovial joints - movement around the joints spreads and reduces the viscosity of the synovial fluid, limiting the chance of wear on the joint structures.
Short pulse raiser on CV equipment to "warm up" the muscle tissue for stretching
Combination of swift static and ballistic stretching. With maintenance and PNF stretching left for the post workout warm down.
10 min pulse raiser on CV equipment.
Commencement of a cv and/or resistance orientated workout.
More advanced approaches usually involve:
Self myofascial release (on a foam roller or small ball) or light sports massage
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