Proper Warm Ups

Proper Warm Ups

A lot of lifters can get revved up about their lifting, but not so much about warm-ups. I don't need to tell you that warm-ups are necessary to prevent injuries, but a lot of people don't know how to go about warming up. First, let's get this straight: warming up IS NOT stretching .

General warming up is when you get the blood flowing through light non-traumatic movements: arm circles, jumping jacks, light jog, light biking, etc. Stretching is stretching, and doesn't warm your muscles. In fact if you stretch while your muscles are cold, then you'll likely injure yourself.

Stretching should be done after the workout. After a workout, your muscles are pumped up and tight, so that is when you need the stretching the most. If you need to stretch before a workout, then you would only do so after a thorough warm-up to loosen specific muscles that are chronically tight.

Here's a simple no-brainer warm-up to cover the whole body:

3 sets of "halos" at 8-12 rotations in both directions. A halo is when you hold a 25 pound plate and rotate it around your head with the hole at eye level. Stationary bike: light cycling for 5 minutes

The great thing about this warm-up is that you use short rotational motions with these exercises to get the blood flowing into your joints and muscles, but it's not anything exhaustive or traumatic

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