NoExcusesGym

The main reason for warming-up is to prepare your body for more physical demanding activity that is to follow. A progressive warm-up begins an adaptation process in both your cardiovascular and musculoskeletal systems, which reduces the risk of premature physical overload and traumatic injuries. For example, as you warm-up your heart rate and systolic blood pressure gradually increase to accommodate the demands of higher activity levels. In addition, your blood vessels open up and previously closed capillary levels are activated to enhance blood flow to the working muscles. As your body temperature increases, muscles, connective tissues and joint structures warm-up for more efficient function.
You should warm-up before each exercise – cardio and weight training. You can do a brisk walk for 5-10 minutes on a treadmill or any other cardio machine. Before weight training is also recommended to do some circle motions in the major joints (shoulder, knee, hip, spinal). Your joints will be more ready for the workout.

Of course, the mental aspects associated with warming up should not be discounted. A standard pre-exercise warm-up procedure puts you into the proper mindset for a productive workout. Without an appropriate warm-up routine, you may find it difficult to begin your training sessions at the right intensity for a safe and sustained workout. That is, you may start too fast or too slow and never seem to hit your desired stride.

Don’t forget to stretch after every exercise! You want to be not only strong but also flexible.

(by Marcela Vanharova)