What is the recommended percentage of VO2R for a warm-up session?

The recommended percentage of VO2R for a warm-up session is typically in the range of 10-30% VO2R. This range is effective for gradually increasing the heart rate and body temperature, effectively preparing the cardiovascular and musculoskeletal systems for more intense exercise.

Starting at this level allows individuals to ease into their workout, reducing the risk of injury and enhancing performance during the main part of their training. The warm-up should aim to promote circulation to the muscles, increase flexibility, and mentally prepare the individual for the workout ahead.

This range of VO2R is particularly important as it caters to most individuals, ensuring that they are sufficiently warmed up based on their individual fitness levels. Choosing a percentage that is too low may not sufficiently prepare the body, while too high could lead to fatigue before the main exercise session begins.