Warm-Up

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    Jul 26, 2008 12:33 PM GMT
    What warm-up exercise do you do before strength training/weight lifting? And, for what duration?

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    Jul 26, 2008 2:27 PM GMT
    Sometimes I do some of the exercises a few times with no weights, or very small weights. I have a bad habit of not warming up, though.
  • UncleverName

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    Jul 26, 2008 2:46 PM GMT
    My trainer recently got me into doing about 10 minutes of intense core stuff to warm up. He said that it's good to do something that really pushes you, harder than your actual workout, so that your body is already primed, and doing your workout will feel easier. So he has me do about 10 minutes of intense, and fast, core stuff. Variations on planks, wind shield wiper things lying on my back with an exercise ball between my legs, variations on sit ups and leg lifts.

    Something else I've been doing recently is to do hang cleans as a warm-up. It requires your whole body, but with a low enough weight, doesn't tire out all of your muscles. I do some really light weight sets of those, then do a bit heavier for the real warm-up. Works great for me, and allows me to practice doing cleans even more.
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    Jul 26, 2008 5:05 PM GMT
    Usually some body-weight exercises and a set of the primary lift with token weights on it. I used to have a climber machine that I'd do five minutes on, but it eventually wore out. It used to be good for a sort of aerobic circuit (when snowed in during the winter) where you climb for a minute between relatively light sets.
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    Jul 26, 2008 5:23 PM GMT
    Stretching exercises are a really good way to warm up both muscles and joints.
    Then I usually do about 10 mins of aerobics - cycling or treadmill (a climber would also work) and start off with a few long sequences using lighter weights or body-weight exercises (about 15 mins). Your body should be warmed up and ready for lifting.
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    Jul 26, 2008 9:00 PM GMT
    If I'm going to be doing Olympic lifts or other compound exercises, I try to make sure to do warm-ups that engage the central nervous system (CNS), as opposed to a bike/treadmill/climber warm-up that moves blood around effectively but doesn't prep well for the actual workout (especially upper body/core). Might be quick circuits of burpees, jumping jacks, and one or two other calisthenic-style movements, or, as has already been suggested, very low weight versions of compound lifts. For me, the key is to (1) get the heart going, (2) spark the CNS into action, and (3) prep (and lightly stretch) the specific muscles, tendons, and joints for work.
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    Jul 26, 2008 9:51 PM GMT
    lately i've been doing a lot of core exercises for warm up as well. seems to get me pumped and ready to rock!
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    Jul 27, 2008 1:16 AM GMT
    BoarderX saidIf I'm going to be doing Olympic lifts or other compound exercises, I try to make sure to do warm-ups that engage the central nervous system (CNS), as opposed to a bike/treadmill/climber warm-up that moves blood around effectively but doesn't prep well for the actual workout (especially upper body/core). Might be quick circuits of burpees, jumping jacks, and one or two other calisthenic-style movements, or, as has already been suggested, very low weight versions of compound lifts. For me, the key is to (1) get the heart going, (2) spark the CNS into action, and (3) prep (and lightly stretch) the specific muscles, tendons, and joints for work.



    huh...running does involve the CNS...all actions involve the CNS

    hahahhaa...I know what you mean...I am just giving you a hard time
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    Jul 27, 2008 3:05 AM GMT
    I do 15 to 20 minutes on the elliptical or the step mill.