My Tips to a Proper and Efficient Warmup
1. Move, Don't Stretch - I often recommend starting with a 2-5 min run on the treadmill. If a treadmill is not available then a few sets of jumping jacks, lunges with a twist and air squats with a knee lift are among my favorites. *Save the 'static' stretching for the end of your workout.
2. Foam Roll (SMR) AKA Self myofascial release. Self myofascial release (SMR) is a bit of a buzz word now days, and for good reason. We need the soft tissue to move through a full range of motion in order to decrease the chance of injury and create the most force possible. Foam rollers and tennis balls are simple tools that, when used correctly, will change your training forever by loosening tight muscles and increasing blood flow.
- Leads to efficient calorie burning by increasing your core body temperature
- Produces faster, more forceful muscle contractions
- Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
- Prevents injuries by improving the elasticity of your muscles
- Gives you better muscle control by speeding up your neural message pathways to the muscles
- Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
- Improves joint range of motion
- Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise
1. Move, Don't Stretch - I often recommend starting with a 2-5 min run on the treadmill. If a treadmill is not available then a few sets of jumping jacks, lunges with a twist and air squats with a knee lift are among my favorites. *Save the 'static' stretching for the end of your workout.
2. Foam Roll (SMR) AKA Self myofascial release. Self myofascial release (SMR) is a bit of a buzz word now days, and for good reason. We need the soft tissue to move through a full range of motion in order to decrease the chance of injury and create the most force possible. Foam rollers and tennis balls are simple tools that, when used correctly, will change your training forever by loosening tight muscles and increasing blood flow.
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Avoid rolling the IT Band rather roll the muscles around the IT Band to avoid aggravating your bursa
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Warming up Prior to a lifting exercise
Ok, so you're about to do some squats and your workout calls for 5 x 12 (5 "working" sets of 12 reps)
If your beginning weight is 185 lbs. then you will want to properly warm up to that weight first before starting your working sets.
Here are my 2 favorite options:
OPTION 1:
SET 1 - 12 reps @ 50% = 95
SET 2 - 10 reps @ 50% = 95 (perform reps a little faster)
SET 3 - 4 reps @ 70% = 130
SET 4 - 2 reps @ 80% = 150 (optional)
*Many times you will feel adequately warmed up by the 3rd set
*Round to the nearest 5 lbs.
Rest about 1 min between sets
OPTION 2:
SET 1 - 5 reps @ 50% = 90
SET 2 - 5 reps @ 60% = 110
SET 3 - 3 reps @ 70% = 150
Ok, so you're about to do some squats and your workout calls for 5 x 12 (5 "working" sets of 12 reps)
If your beginning weight is 185 lbs. then you will want to properly warm up to that weight first before starting your working sets.
Here are my 2 favorite options:
OPTION 1:
SET 1 - 12 reps @ 50% = 95
SET 2 - 10 reps @ 50% = 95 (perform reps a little faster)
SET 3 - 4 reps @ 70% = 130
SET 4 - 2 reps @ 80% = 150 (optional)
*Many times you will feel adequately warmed up by the 3rd set
*Round to the nearest 5 lbs.
Rest about 1 min between sets
OPTION 2:
SET 1 - 5 reps @ 50% = 90
SET 2 - 5 reps @ 60% = 110
SET 3 - 3 reps @ 70% = 150
