Whether you’re pumping iron, lacing up for a jog or pedaling your way to good health, exercise takes effort. And not just for the main event — you have to make time in your schedule, change into workout clothes, possibly drive to the gym…

With all the prep involved, it can be easy to overlook one of the most important steps in getting ready for your workout: warming up.

A new analysis of warm-up strategies confirms the benefits of warming up, but it also explores the importance of how you warm up. Raising muscle temperature before training can meaningfully improve performance. For every one degree Celsius increase in muscle temperature, the researchers found about a 3.5% boost in muscle power and speed. This was particularly noticeable in fast, high-powered movements like sprinting and jumping.

But not all warm-ups are created equal. Passive warmup techniques may involve taking a warm shower or targeting muscles via heating pad, while active warmups involve gentle physical activity for several minutes before working out.

Evidence shows that both methods are effective, but active warmups that mimic the activity to be performed provide the most benefit. This approach activates muscles and provides the most efficient movement patterns.

So how do you know when you’ve been sufficiently warmed up? Researchers say when the movements become easier and you begin to lightly sweat, you’re probably ready to start your workout in earnest.

As tempting as it can be to jump into your main workout activity, don’t skip out on the opening act. It can serve as a launchpad to safer and better results.