If you have ever participated in a sport or some form of exercise class, most likely you performed a 5 to 10-minute warm-up routine  before competition or at the beginning of class, right?  So why wouldn’t you warm up before a round of golf or a practice session?

The point of a warm-up is to increase your blood flow, which brings needed oxygen to muscles and joints, so that your muscles can move freely.  Professional golfers now know that a proper warm-up is essential for peak performance.  Most recreational golfers quite haven’t caught on with the trend, they typically go straight from their car to the first tee and wonder why they don’t hit a solid shot until the 5th or 6th hole. No matter what level of player you are, a proper warm-up can help you play your best golf and prevent injuries.

One way to accelerate the warm-up process, especially in cooler weather, is to dress warmly.

By layering your clothes, you can warm up your muscles faster by 15%, according to some studies, but you don’t want to bundle up so much that your movements are restricted and you can’t swing freely.  The key is to find clothes that are warm, yet loose fitting so that you can move freely.

I live in North Carolina, where the temperature can vary 20 to 30 degrees in one day.  It may be 37 degrees in the morning at 8 am when we tee off for our round of golf, but by noon the temperature may have increased to 60 degrees and even get up to 70’s in the afternoon.

I personally prefer layering my clothes so that I warm up faster at the beginning of the round, then as it gets warmer, I can peel off the layers and be comfortable.   I basically wear three layers of clothes at the start of my round.

1. Base Layer-This may be the most important layer.  My first layer is a long sleeve synthetic shirt that provides warmth and moisture wicking.  My favorite base layers are the Nike Victory Long Sleeve Polo, the Nike Element Half-Zip and the Nike Dri-FIT Long Sleeve Shirt .  I also wear compression socks or sleeves for my calves and feet.  According to  John J. Thomas the President and Founder at LEGEND Compression Wear™, the compression socks and sleeves are designed to improve blood circulation in your legs, stabilize muscles for improved power output, increase your legs’ endurance, prevent injuries and increase the warm-up process for muscles. He says given that golfers spend as much time, if not more time, on their feet than most other athletes, it is surprising that more players do not use compression as part of their daily golf ensemble.
2. Middle Layer-This layer is for insulation. It is primarily designed to help you retain body heat. You’ll notice in the picture that I am wearing  a Nike Thermal Golf Vest. I like to wear a vest because it keeps my low back, shoulders and neck warm, but my arms are free, so it is easier to swing.
3. Outer Layer-The outer layer or shell should be  waterproof, windproof and breathable. I  may wear my rain pants over my regular pants while I hit balls and play the first couple of holes to keep my legs warm.  In the mornings, the grass may be wet, so the rain paints keep your regular pants dry and you’ll get warmer faster. Depending how cold it is, I may wear a fleece cap or headband. Your head is the most exposed part of your body, so wearing a cap can also accelerate the warm-up process.

So there you have it, by simply dressing warmly, you can accelerate your warm-up process.  I have not done any scientific studies or surveys, I just know what works for me.  By layering my clothes, I get warmer faster and it helps me play better.  It could help you too.