Most guys who attend the gym are mistaken in their opinion about warm up. They think that warm up is only necessary for those who are weaker and for those who are not into serious weightlifting. This is absolutely wrong. In fact warm up is so helpful to the effect that as a weightlifter you will be afforded the benefit of being able to lift heavier weights resulting in the development of bigger and stronger muscles. It therefore makes a lot of sense if before your workout you can mount the exercise bike or treadmill albeit for a few minutes. In the same breathe you should know that warm up is actually a very effective way of mitigating weight training injuries. The reasoning behind the two statements i.e. lifting heavier weights and avoiding injury can be simply explained. Consider that you want to shape a piece of iron. What do you do first? You will heat the piece of iron until it becomes flexible enough for you to hammer it to the preferred shape. In the same way, a warm body responds more easily and better to training. The best way to do the warm ups is actually a non-technical method that each and every one can grasp in the least of time. Note that in this article there are no generalized descriptions about doing warm up. The one presented here is taken from personal experience. The seasoned weightlifter should have his/her own methods of doing the warm ups. The novice should find the time to seek for a qualified trainer who can teach these simple methods in an understandable manner. Well, getting straight to the point we will describe the warm up exercises that we do. A thorough warm up should last as little as 10-15 minutes. In this time period the body will be warm enough to embark on the actual training. The treadmill is an effective tool for warm ups. After using it move on to the lateral dumbbells. It is possible to do these while seated but more effective when you are standing. Two sets are just enough. Each set should have just enough reps to make you feel warm. Remember that this is not the actual workout, it's a preparation. As much as possible you should restrict yourself to the use of light weights. From the arms we move to the abs. you can use simple routines including the leg raises and the sit ups. That is all. In the 10-15 minutes you will have warmed up the abs, traps, shoulders and lower back. It is not necessary to warm the hips, glutes and the legs because you will have already done sufficient jogging or walking to warm up these areas. The warm up is just to get you ready for the more intense workouts. Remember that even though your body is warmer you should follow the protocol of progressive overload as you weight train. Swallow your pride in the gym and always get started with warm ups. You will savor the difference.
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