A common question that has been popping up in PT session lately is in relation to warm ups. That is, what type of exercise should be included before starting a weight training session? Here are my thoughts on warming up.
Get mobile! That is, make sure that your joints are ready to move. I like to include arm circles, hip circles, torso twists, lying hip twists as well as body weight squats and good mornings. You may also like to include ankle and wrist circles as well as flexion and extension if those joints are stiff too.
To stretch or not to stretch? Another topical question. If you are feeling tight you may benefit from some light stretching before training. For instance, you notice that your body weight squats are restricted because your hip flexors or hamstrings are tight. Complete some static stretching in these area and test out your squats again.
Warm up sets. Before attempting your main sets perform at least one set of the exercise with a lighter weight. This will prepare your nervous system as well as the working muscles before lifting heavier loads, helping to avoid injury.
What about cardio? What about it? Some people like to complete some aerobic work before their weight training. For them it is the opportunity to switch off from the day and clear their head before training. Just remember to keep the intensity low and stick to ten minutes at the most. You want to be fresh and alert for your weight training so that you can push harder, avoid injury and get the most out of your session.
