How many times have you seen someone go from the locker room directly into lifting heavy weights without a proper warm up?
If you’re guilty of this, that is one quick way to being put on the injury list.
When it comes to the warm up, certain people need a longer warm up than others.
These factors include:
In most cases, a 5 minute cardio warm up is sufficient for younger, experienced trainees who live in a warm climate.
If you’re older, are new to training, live in a cold climate, and are prone to injury, consider increasing your cardio warm up to 10 minutes.
Although there are many ways to complete your cardio warm up, the most basic and simple way to warm up is on a cardio machine.
The goal of the warm up is to elevate your heart rate beats per minute (bpm) to 55%-65% of your maximum heart rate.
Warm up heart rate zone:
For example, I’m 37 years old, so my warm up heart rate zone would be calculated as follows:
Now that you’ve calculate your warm up heart rate zone, the goal is to progressively elevate your heart rate within that zone, then maintain it for 5-10 minutes.
Not really, but it’s a good start.
However, I realize most people are tight on time, so a 5-10 minute cardio warm up will still help.
Just because you did a 5-10 minute cardio warm up, it DOES NOT mean you’re ready to hit a personal record on your first lift.
Make sure you also include warm up sets on your first exercise.
Start light to correctly take your body through the full movement pattern of the exercise.
Once you do 1-2 warm up sets of the lift, consider starting your regular working sets for that first exercise in your program.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.