Warming up before working out

What is considered warming up

Step 1: Warming up doing cardio

Before you do anything else when you start exercising, you need to do a cardiovascular exercise. You can do any of the low-intensity steady-state cardio exercises that the Understanding cardiovascular training lesson list. 

The goal is to have you do 5-10 minutes of cardio that keeps you right around your aerobic threshold in your target training zone (50%-55% of your maximum heart rate). The purpose is not to wear yourself out but to heat your body and muscles to prepare for what is come.

Step 2: Dynamic stretching to warm up

You need to stretch before you work out and after doing light cardio. There are two types of stretching: static and dynamic. Both are important to implement into your workout routine. However, you will only do dynamic stretches before starting your resistance weight training and after doing light cardio.

A static stretch is where you move toward the furthest extended part in your range of motion in a stretch and hold from 20-60 seconds. You can keep that stretch there by yourself or have someone help. It is vitally important you do not have that person extend past your range of motion. This can cause you severe strain or injury if they do. Static stretching has shown to be beneficial in the cool-down section after your resistance training with weights. You will learn more about cooling down after working out in the Cooling down after working out lesson.

You use dynamic stretches in your workout routine to activate the muscles you will be using for the day. Dynamic stretching focuses on extending the limbs and muscles to a full range of motion to prepare them for what exercises you will be doing or the sport you are playing. Dynamic stretching is when you replicate a movement, whether a particular exercise or a motion in a sport, to its full range of motion without stopping at the endpoint like in a static stretch.  

An example of this would be you doing two sets of clockwise and counterclockwise arm swings for 10-15 seconds and two sets of 10 arm hugs before doing any upper body exercises for the day. 

*Side note: Dynamic stretching before working out should aim toward five to ten minutes. Do not forget to pause for 15-30 seconds before switching dynamic stretches.

These are warm-up exercises you can do on upper body days.

1. Standing trunk twist – 30-60 seconds nonstop
2. Finger stretches – 10-20 times
3. hand/wrist rotations 10 times each way
4. Rotations of the shoulder – 10 times each way
5. Elbow rotations – 10 times each way

These are warm-up exercises you can do on lower body days.

1. Bodyweight squats – 10 reps
2. Standing bodyweight-only calf raises – 20-30 nonstop
3. Knee ups – 10 times each side
4. Jumping up and down – 30-60 seconds nonstop
5. Lunges around the world – 2-3 times per leg

Step 3: Going through the motions of exercises

I find it helpful before I get started to go through the motions of the exercise I am about to perform. I usually do this at approximately 25%-50% of my one-rep max or using zero weight if I do not know how much my one-rep max is on an exercise. I perform this low weight warm-up five to ten times before starting resistance weight lifts. I do this to

• make sure the weight I am using is not too heavy
• ensure I have the proper form
• warm-up my muscles that I will be using for that lift
• develop the neuromuscular activity connections between the nerves and muscles necessary to make the lifts I am about to perform 

An example of this would be you doing low weights on a bench press to warm up your chest muscles before you start stacking on more weight for your lifts that day.  

Wrapping it up

The focus of this lesson is to teach you what to do before you work out. You must follow this order to be successful in warming up your muscles properly. If you do not, you put yourself at risk of numerous muscle strains and injuries. In addition, you will not perform as well as you could.