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"The idea behind warming up is to prepare the muscles for physical activity, You want to improve flexibility, strength, extensibility of the tendons rodlaverstenniscize and blood flow to the muscles. It should definitely be part of the preparation to any sport." Bodybuilders are at higher risk for soft-tissue injuries/traumas than most other athletes because of the heavy loads they place on their muscles. Kibbler says bodybuilders should warm up the entire body, not just the muscle to be worked, to maximize the benefits of weight rodlaverstenniscize training and minimize the risk of injury. rodlaverstenniscize When weight training, your warm-up should include: Light, aerobic activity -- jog in place, ride a stationary bike, use a stair climber or treadmill -- for 4-7 minutes. Static stretches -- for each rodlaverstenniscize of the muscle groups, especially those about to be worked.
Use very light weight and high reps for the first set of each bodypart worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, joint lubrication and muscle and tendon elasticity. It should also include: Low-level aerobic activity that uses the same muscle groups and similar movement patterns that will be used during the main workout. Static stretches for all major muscles groups, especially the lower body.
Need an intense conditioning workout? Visit our online store to find health and fitness videos, dvds, books, and accessories. Get moving with aerobics, toning, yoga, stretching, martial arts, and dance! Now is the time to get back into shape!
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