The main rules of the warm up before strength training: all about the best exercises and the workout duration. Do you need to run?
Warm up before training
In most cases, people who go to the gym make one of the two most common errors: refuse to perform warm up before strength training or overly strive, thus making the warm up a full workout.
In addition, most people consider that the exercises to warm up are unrelated to each other, and perform chaotic movements. Actually, the warm up is perfect to improve and repeat the technique of execution of each exercise method.
Why warming up?
The main objective of warming is to prepare the body and muscles, after heating the muscle tissues it becomes more elastic, reducing the risk of injury. It also increases the range of motion, which makes the technique of execution of the exercise is better.
Another task of warming is to prepare the nervous system for strength training. Start charging considerable weight without having “informed” the body that expect a heavy physical activity, it can stress the body.
Exercises to warm up
First of all, it is important to mention that there can not exist a universal heating program that fits all people. Each person needs their own type of heating, because the training and the body of each person are different.
In addition, it is essential not only to find exercises and how to warming up (eg TRX suspension), but also understand what you want to achieve with warming. Unfortunately, coaches forget this and show the same exercises to all without exception.
Do you need to run or jog?
The opinion that any type of heating should include jogging or other cardiovascular exercise is a myth. The truth is that it all depends on the needs of each person. The main objective of cardio during heating is to prepare the body and increase body temperature.
In theory, you should make your body sweat a little, of which is enough to run slowly or do some other physical activity for 5 to 7 minutes. If you live in a hot city and preparing to start a strength training with light weight, you do not need cardio.
How to make a good warm up?
There are three types of warming exercises: static, dynamic and ballistics. Static warming exercise is to maintain fixed the extremities, stretching them without movement. The dynamic lies in executing each move slowly, and the Ballistic is based on the chaotic movements.
The better is the dynamic warming exercise (become aware of the technique of each move); however, this is the least popular. Most people, to prepare, make static or ballistic warming thinking they are better, since they are used in physical education classes in school.
Can it be dangerous to warm up?
Naturally, if you try to run a static warming up with cold muscles and starts moving your arms hard and fast, there is a possibility that the muscle tear up; people who have been through this could tell how painful and annoying it is.
It is best to do the same basic exercises you plan to do during strength training, but with a much lower weight. If you intend to squat bar, hot doing two sets of 10 to 15 reps without weight.
Steps to warm up
In most cases, the heating begins with 5 or 10 minutes of slow cardio (although there may be exceptions), then still 5 to 10 minutes of dynamic stretching doing slow and conscious of the exercises will then repeats.
Think warming as an opportunity to perfect the technique with which you run the exercises: use the minimum weight and do 2-3 sets of 10-15 repetitions, keeping your attention in the art, tried to exercise their best.
There is not a warming up program equal for all, if you are going to work the muscles of the core, it makes no sense to warm the muscles of the legs, or vice versa. It is important to note that the warming should not last longer than twenty minutes.