23 Sep 09 Warm Up Before Your Workout
The importance of warming up before performing regular exercise can’t be understated. By not warming up you run the risk of damaging your muscles and hurting yourself in the long run. You have to get your body’s engine warmed up before you really work it hard. You’ll find that this has many positive effects as well, such as longer lasting energy during a routine, and a faster recovery time after the work out.
For example, if you find yourself feeling a little achy after resistance weight training, you may not be warming up enough before the workout. Of course your muscles tend to ache after a workout, but the pain should be manageable, and shouldn’t effect your day to day activities.
The best warm up for weight training is light cardiovascular exercise. This allows your muscles to breath in a sense, warming them up for activity, and getting the energy you need flowing freely. Try jogging lightly in place for a few minutes, or riding an exercise bike. You don’t need to push yourself in the warm up, just go until you start to sweat a little. That’s a classic sign that your body is getting ready for more strenuous exercise.
Now you should start out with some lighter weights for the body region you’re targeting that day. If you’re working your arms, start out with some light free weights. These aren’t to help you build muscle, but just get your muscles ready for the real workout that’s on the way. Stick to only 10-15lb weights, and run through a lighter version of each exercise you’ll be doing. Do each exercise for about 30-60 seconds, or until you’ve been warming up for about five minutes.
After following those steps, you should find your muscles feeling alert and ready to start. Now you can move in to your standard workout. Just be sure to stretch afterward, to work the knots you’ve developed from weight lifting. You should find that your muscles feel better and recover faster the day after your workout.
Tags: Cardiovascular Exercise, Classic Sign, Exercise Bike, Few Minutes, Five Minutes, Free Weights, Knots, Lasting Energy, Muscles, Recovery Time, Resistance, Risk, Strenuous Exercise, T Effect, Weight Training, Workout
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