Warming up before a gym workout
A good warm-up improves performance and can reduce the risk of injury, but it doesn't need to last half an hour. The key is to raise your body temperature, loosen the joints you'll be training and do light ramp-up sets of your main lift. This guide gives you a ready-made framework.
You will need
- An exercise bike, rowing machine or treadmill
- A resistance band
- Your training programme
- A training diary
Steps
Raise your heart rate in 5 minutes
Start with 5 minutes of light aerobic exercise: an exercise bike, a rowing machine or brisk walking on the treadmill. Your heart rate can rise so that you're slightly out of breath but can still talk.
Choose mobility exercises that suit the workout
Do dynamic movements
Activate the stabilising muscles
Do ramp-up sets
Reduce reps as the weight goes up
Warm up for each new exercise
Adapt the warm-up to the conditions
Leave long stretches until the end
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