Keys to a good warm-up before weight training
Want to start with weights and don’t know how to warm up for weight training? In addition to the sports discipline you practice, hard work becomes an indispensable factor in achieving better performance and avoiding the feared sports injuries. This time we have to focus on warm-up, a phase of training that is often overlooked or even eliminated due to lack of time. Now, here’s how to warm up for convenient weight training.
How do you warm up for weight training at the gym?
Warming up helps prevent injuries, and prepares the body for the sacrifices it will be subjected to. More than high intensity work, it is a form of activation to maximize performance and reduce the danger of injury to the limit. Heating for weight training must consist of multiple phases:
- Low-intensity cardiovascular exercise: elliptical exercise, stationary cycling or running on a treadmill for ten minutes will be enough. Try not to exceed 120 beats. This increases the body temperature and activates the muscles.
- Mobilisation of the joints: this involves making smooth, never sudden, movements of the ankles, knees, hips, shoulders, etc.
- Specific work: the warm-up for weight training in the gym must be completed with specific work in the area where we are interested in exercising, be it legs, chest, back or arms. A good example can be push-ups, either dominated for the upper body or squats for the lower body.
- Stretching: Stretching is also seen as part of the gym warm-up, although there has been some controversy about this in recent times. Some specialists recommend doing them at the end of the session so that the muscles regain their flexibility after exercise. In any case, stretching even before the weights must be very light in order to relieve the muscles.
With these tips for warming up before doing weights, you’ll see how your performance will improve and minimize the chances of getting pulled or torn muscles while training at home or in the gym.
Why should I warm up before I train with weights?
Warming up even before training in the bodybuilding room should be low intensity. There is a belief that the time spent activating the body is either a waste of time or even energy if we focus on cardio machines. While we always take our work more seriously in the gym at all times, it will also be necessary to include a home weight warm-up, even if the weights are lower. If you want to start doing weights on your own, know that there are many reasons why you should warm up your muscles before you do weights or any exercise in strength:
- Increases muscle performance and reduces the chance of injury or discomfort.
- This is done above all to increase the anatomical temperature by a few degrees, in addition to which it increases the activation of blood circulation. This rise in temperature will make the ligaments, muscles and restless system better able to lift weights.
- The physical work already before the weights prepares the respiratory system (lungs), the cardiovascular system (arteries, heart) and the restless, apart from the locomotor system (joints and muscles).
- It will also help to improve the psychological factor, especially because it will allow you to focus on your bodybuilding routine and not think about other things that are foreign to sport.
Warming up for weight training in the gym can be disturbed by factors such as time, age or training time. On very cold days, the heating should be longer because it takes longer to increase the body temperature. As far as age is concerned, the older you get, the more intense and long the warm-up period has to be. However, it is interesting that you seek advice from a personal trainer to assess your physical ability to make weights and decide what weight you can lift, what kind of weight you can use, and the pace of your training.
Training time also affects warm-up. At the first hour of the morning or after a nap, the body comes out of a deep relaxation process and has to be activated progressively, which will require a stronger warm-up. It is also recommended that you keep in mind if it is good to do weights each and every day, or, it is recommended that you have periods of rest.
Do you know any more tips for warming up before you do weights? After each and every one of these warnings, are you still thinking that you can eliminate warm-ups in the gym?