What is the best way to warm up to work out?

Answer 1

Warming up before any exercise is important--it helps warm up the muscles and prevents injury--but it is especially important before weight training, a type of strength training workout. Although injuries are relatively low for weight trainers, provided they use good form and don't overdo any exercises, injuries can result if the muscles are not properly warmed up. Generally, a short, cardiovascular exercise can help get the blood pumping, but pre-exercise warm-ups can also reduce the rate of injury.

How to Warm Up

The main goal of a warm up is to increase blood flow. This helps "warm up" the muscles, preparing them for a hard workout. Not warming up before any exercise can increase your injury risk or make it harder to exercise.

Generally, most weight lifters opt for the easiest choice--using cardiovascular exercise to get the heart pumping. Here are some safe, simple ways to warm up:

• Use an elliptical machine. Keep the duration short, going no more than five minutes. Your goal is to get your heart rate into its target range.
• Jump rope. Do it continuously for a few minutes to get the heart pumping.
• A short walk or jog outside. If you don't have access to a gym, a short walk or jog outside can also increase your heart rate safely and effectively.

Remember to keep the duration short--your goal is to warm up, not completely deplete your energy. How long you warm up is your personal preference, but don't make it too long. Five or ten minutes should be enough; any longer than that and you risk depleting some of your energy, making it harder to lift weights.

Specific Warm Ups

If you're a heavy weight trainer, such as a powerlifter or a bodybuilder, doing short warm-ups before each individual exercise are recommended, especially if you're doing compound exercises. Compound exercises are exercises that target more than one major muscle group. For example, the squat is a compound exercise because it mainly targets the quadriceps, the hamstrings, the glutes and the abdominal muscles.

To warm up effectively before each exercise, use this method:

1. Complete the exercise using 25 percent of your working weight. For example, if you normally squat 100 pounds for five repetitions, begin by squatting 25 pounds for five repetitions. Make sure to rest for 30 seconds to a minute after completing it.

2. Next, complete the exercise using 50 percent of your working weight. If you normally squat 100 pounds, move up to 50 pounds.

3. After resting for a minute or so, move on to your working set. Your muscles should feel looser and more flexible.

But what if you only use the bar to exercise? In this instance, you can warm up by doing the exercise without the bar--just repeat it for a couple of sets. Regardless of which method you use to warm-up, remember to always do it. Getting injured is no laughing matter.

Answer 2

I like to jump on the treadmill or bike for 5-10 min. This will get your heart going and muscles warmed up.

Answer 3

Sauna

Answer 4

The important factors are to choose which one you want to do