Do you really need to prepare your body for that run, cycle or power-walk? The debate over whether to warm up before exercise has rumbled on for decades. There is evidence that static stretching, the kind of flexibility moves that require you to hold a position for 20 to 30 seconds, is not only a waste of time before activity, but can weaken muscles by up to 30 per cent for the duration of a workout.

Fraser McKinney, a physiotherapist at the Carnegie Centre for Sports Performance and Wellbeing at Leeds Metropolitan University, says such stretching is best performed during the cool-down period, when muscles are warm and pliable. So what should you do beforehand? “The latest studies confirm that 10 to 15 minutes of aerobic activity, such as jogging, walking or cycling, is best,” McKinney says. “It loosens muscle and tendons, and increases body heat and blood flow, which have the effect of pulling oxygen from the bloodstream more efficiently.” Start slowly, he says, and progress to the pace that you expect to keep up for the session itself.

Dynamic stretches, he adds, are also useful. “They prepare the muscles for activity by taking them through a range of movement. They increase power, rather than cause it to diminish temporarily.”

Here are two dynamic stretches to get you moving. They should be done only after a 15-minute aerobic warm-up.

Straight-leg marching Prepares hamstrings and gluteal muscles. Stand with feet shoulder-width apart and arms outstretched. Kick your right leg out in front of you, toes flexed towards the ceiling. Reach your left arm towards your upturned toes. Drop the leg. Repeat on the other side. Repeat eight times in succession.

Walking hands: Prepares the shoulders, core muscles and hamstrings. Stand with feet together and bend forward until both hands are flat on the ground. Bend your knees slightly if necessary. Keep your feet in position, but “walk” your hands forward until your back is almost fully extended. Inch your feet towards your hands. Repeat eight times.

Explore Women

• Fashion

• Beauty

• Diet & Fitness

• Relationships

• Families

• Celebrity

• The Way We Live

• Horoscopes

Times recommends

• Live chat: Thrifty ways to update your winter wardrobe
• Is anybody out there really listening?
• Nutrition Q&A: Will eating late make me fat?