Properly warming up before an exercise session takes time but a new study shows it's time well spent. Researchers at Edith Cowan University in Australia found that increased muscle temperature significantly enhances workout performance and impacts how quickly and powerfully muscles can contract, especially when it comes to explosive movements and power output.

"The research found that for every 1°C (1.8 degrees Fahrenheit) increase in muscle temperature, performance improved by about 3.5%, with the greatest benefits seen in rate-dependent muscle properties like speed and power, but not in maximum strength," said lead researcher Dr. Cody Wilson.

Scientists looked at both passive and active warm-up routines to see what kind of impact they had. Passive warm-ups were performed by using heating pads or taking a hot shower to raise muscle temperature without physical activity, while active warm-ups involved light exercise like using a stationary bike or a practice run of the workout routine.

What they found is there was no difference in results between the routines, but they attributed that to the fact the active warm-ups were different from the exercises used in testing.

"While both active and passive warm-ups result in better speed and power, a lot of research shows that the warm-up exercises should be similar to the exercise you will be doing. If you are lifting weights, starting out by doing the exercise with lighter weights, because the practice actually helps us to activate our muscles more and to use more efficient movement patterns—the nervous system can learn on-the-spot," fellow author and Ph.D. student JP Nunes said.

"Any warm-up is important, whether that's just walking to the gym or doing a ten-minute cycle before your work-out," Wilson said. "But there is some indication that warm-ups not related to the exercise being performed do not have as great an effect on performance as just 'practicing' the performance."

Knowing when to transition to a full workout is something each individual will have to determine since researchers say there is no golden rule.

"As you are warming up, you will feel the movements become easier, and you will get more accurate and coordinated," ECU Professor of Biomechanics, Professor Tony Blazevich said. "You might even start to sweat. We often say that once you get that light sweat, you have probably raised your temperature sufficiently to start your work-out.

"The important thing is to start moving. Whether that is with a light walk or taking a few flights of stairs. Eventually, you can work up to a full workout, when a proper warm-up will have its greatest effect."

Click here to read more in the Journal of Sport and Heath Science.