What’s the best warm-up?
According to one of Sydney’s top trainers – Mac – the BEST warm-up is one that lubricates the joints and gets the heart racing. (There’s a pun in there somewhere…)
Do you need to warm-up before weight training?
Short answer? Yes. You want to prepare your body for movement so that you can get the most out of your session. Warm-ups don’t need be fancy or long or complicated you simply want to do 2 things:
- Lubricate the joints – particularly the ones you are going to be using – ie. increases the sinovial fluid in the joints cushioning them and reducing friction between the bones and cartilage.
- Generate heat – quite literally raise the heart-rate, increasing blood flow to the muscles, preparing them for exercise which helps reduce risk of injury, and enhance overall performance.
What exercises should you include in your warm-up?
Based on the above:
- A quick brisk walk or jog to the gym (or 5 mins on a cardio machine or skipping)
- Some bodyweight exercises that use the muscles your planning to use in your main workout
- Range of motion dynamic stretches in the joints you’ll be using most
An example of a perfect warm-up?
Leg Day Warm-Up – main lift SQUATS
- 5 mins on our new Skill Run
- 20 reps bodyweight squats + 20 reps alternating lunges
- 1-3 mins mobility work focussing on hips and ankles
- 10 reps with an empty barbell
And you are ready for some great squats even on the coldest morning! All in under 10mins.
