The best way to warm up before a weight lifting routine is by performing some sort of cardiovascular activity followed by stretching. The American Academy of Orthopedic Surgeons say warming up your muscles allows body temperature to rise and blood to flow, and can also give you a more effective workout. Follow a three- to 10-minute warm-up with static stretches, holding each stretch for 10 to 60 seconds suggests the American College of Sports Medicine.
Step 1
Jumping rope is a short, efficient warm-up. Jumping rope continuously for three minutes is enough to get the heart beating and blood flowing throughout the body. It is also great for loosening up the shoulder, wrist and ankle joints.
Step 2
Ride the upright or recumbent bike as a cardiovascular warm-up. Set the speed to something comfortable, not too easy and not too difficult. Cycling is also a great warm-up for the gluteus, quadriceps and hamstrings.
Step 3
Cross-trainers are an excellent way to warm-up without any pounding on your joints. The foot never leaves the ground, which allows for a smooth motion of the legs warming up the calves, quadriceps and hamstrings. Some cross-trainers have moving handles to allow the upper body to be warmed up as well.
Step 4
Walk or jog to warm up before a weight lifting work out. You can use the treadmill, track, or jog within any amount of space you can find. Try not to run too hard because even running requires a warm-up. Running or sprinting on "cold" muscles can also result in tears or pulled muscles.
Step 5
Any type of continuous motion can be considered a warm up. Exercises like jumping jacks, dancing, skipping, or jumping in place for three to five minutes can really get your heart beating and blood flowing. Jump in place while doing arm circles or run in place while pumping your arms.
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