A warm-up helps loosen the muscles and joints to prepare your body for the demands of a workout. Warming up should involve light activity to increase blood flow and stimulate the muscle fibers, and include a series of stretches to lengthen the muscles, increase range of motion and decrease your risk for injury. Performing a warm-up routine before lifting weights can improve your workout performance.
Step 1
Start with five minutes of low-intensity cardiovascular exercise to raise your body temperature and elevate your heart rate. Use cardio equipment such as the treadmill, stair stepper, recumbent bike or elliptical machine. Perform body weight exercises if you don't have access to cardio equipment, such as jumping rope or jumping jacks for 60-second sets. Repeat for five sets.
Step 2
Perform a circuit of body-weight exercises such as pushups, squats and lunges. Execute each exercise for one set of 10 repetitions. Repeat the circuit three times.
Step 3
Engage in light static stretches to lengthen the muscles. Stretch for five to 10 minutes, targeting each major muscle group, including the chest, back, legs and arms. Avoid bouncing while stretching.
Step 4
Warm up before each weightlifting exercise. Use light resistance for a set of 20 to 25 repetitions to prepare your muscles for the workload.
Tips and Warnings
- Warm up before stretching. Never stretch cold muscles. Resist the urge to start your weightlifting workout without warming up.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- BodyBuilding; Stretching and the Warm-Up; Brad Walker
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