When you lift weights, you are challenging your muscle fibers in a variety of ways to build muscle. Even if you carefully practice proper form when lifting weights, it is possible to experience a muscle injury, such as a strain or sprain. To reduce your injury risk, engage in a warm-up routine to help ready your muscles, making them more flexible and less prone to injury while you lift weights.
Warm-up vs. Stretching
A common misconception is that a warm-up consists solely of stretching before lifting weights and/or that stretching is the focal point of a pre-weightlifting warm-up. However, warming up is a matter of moving in a way that heats the muscles enough to help you move more easily during weightlifting. Although stretching may be beneficial in enhancing flexibility, it may not reduce your risk for injury as much as actually warming up.
Warm-Up Examples
The duration of your warm-up can be anywhere from five to 10 minutes, depending upon how cold your muscles are and how intense your exercise session may be. If you engage in an aerobic exercise session before lifting weights, this can act as a warm-up. Examples of warm-up exercises include walking, riding a stationary bicycle, jogging, or calisthenics such as jumping jacks. Start slowly with your warm-up and increase the intensity of your exercising as you progress. You will know that you have properly warmed up when your muscles feel limber, but your heart is not beating too fast.
Flexibility
If you do wish to engage in stretching exercises after a warm-up period, stretch the major muscle groups you are about to work during your weightlifting session. For example, if you are lifting weights for your lower body, stretching the quadriceps, hamstrings and calves can help to enhance flexibility. Hold each stretch for 10 to 30 seconds, stretching until you feel a mild pull in the muscles -- do not stretch to the point of strain. You can use this same method when you are cooling down after a weightlifting session.
Considerations
If you are a beginning exerciser, extend the time for your warm-up to 15 minutes. Because your muscles are not as accustomed to the work ahead, a longer warm-up can help you better prevent injuries and prepare yourself for your weightlifting session. After you have consistently lifted weights for eight weeks, you can reduce the warm-up time to 10 minutes.
Member Comments