Inspire Fitness Wanganui Weightlifting Advice: How To Warmup Properly
I see this all the time-lifters don't realize how important a proper warm-up really is.
Don't ignore this essential piece of weightlifting advice!
If you are out there doing some wimpy warm-up with only 1 set of 20 reps on an unloaded bar or doing nothing at all, you're hurting your progress at the gym.
Whether you're looking at short term benefits or long term one, a proper warm-up is your friend because of two very good reasons....
1) When you get a proper warm-up, you have successfully upped the weight that you can lift, and this maximizes your muscle stimulation and growth.
2) When you perform a proper warm-up, you successfully lower your odds of getting injured.
I think that these are two very good reasons to ensure that you spend a mere 15-20 minutes to ensure that you get a proper warm-up before your actual workout.
Does this weightlifting advice sound good to you?
Great! Now, a proper warm-up should look like this...
First, you will need 5 minutes of light cardiovascular activity.
Use any basic piece of cardio equipment for this: a treadmill, recumbent bike, or rowing machine.
A simple cardio warm-up will up your body's core temperature, help in stimulating your heart and lungs, and lubricate your joints by increasing the secretion of synovial fluid.
It's a good idea to visualize the workout that you'll be performing while you do this 5-minute cardio warm-up.
If you can focus mentally, you will be better prepared to put forth a maximal effort in your upcoming battle.
It's important that you prepare both your body and your mind for your workouts; don't underestimate the vital role that your mental attitude plays in muscle building success.
After you've done your 5 minutes of cardio, move onto the next and final segment of the warm-up process.
Pick the first major compound exercise of your workout, and perform 5 warm-up sets of that.
To give you a clearer picture, if you were training legs using squats as your main exercise, do 5 warm-up sets of squats.
You will want to start with light weights and high repetitions, gradually moving onto higher resistances and lower repetitions.
Remember that the biggest part of these 5 warm-up sets is this:.
DO NOT FATIGUE YOUR MUSCLES AT ALL!
Remember, this is simply a warm-up; it is only designed to help you improve blood flow to the muscles and surrounding connective tissue.
It also helps to up the poundages that you can lift during your workout by prepping your body and mind beforehand.
Don't fatigue your muscles during these sets; it completely destroys the purpose behind a warm-up.
Use the formula below to figure out just how much weight to use and how many reps to perform as a part of your warm-up.
These are percentage values of the weight you will use for the actual muscle-building set.
To give you an idea, if you were aiming at squatting with 200 pounds, the first warm-up set will consist of 10 reps with 100 pounds.
Set 1: 50% x 10 reps Set 2: 60% x 6 reps Set 3: 70% x 4 reps Set 4: 80% x 3 reps Set 5: 90% x 1 rep
Afterwards, move right into your actual workout.
This is essential weightlifting advice; please do not underestimate the importance of the warm-up process!
Use this weightlifting advice to stay injury-free and prep for grueling workouts.
Using another 15-20 minutes is well worth your time.
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Inspire Fitness Wanganui: Inspire Gym Whanganui