How to Warm Up For Weight Lifting Exercises‎

Popular opinion says that you should warm up before every weight lifting session. The advantages are many: the muscles and joints are less susceptible to injury, muscles can contract with greater intensity and motor skills, breathing can be rehearsed, and you have less chance of sore muscles. Warming up is easy if you follow these easy exercises and take a few minutes to work them into your routine.

Instructions

Difficulty: Moderately Easy

1. Walk or jog in place or outside for 5-10 minutes. This will get the blood and oxygen flowing through your body.
2. Arm stretches. Stretch one arm across your chest. Make sure your arm is straight. Hold for 10-15 seconds. Now lift the arm straight up, bend and touch your shoulder blade with your hand. Do this series with both arms, twice each.
3. Lunge walk. Assume a lunge position and step forward into another lunge. Keep your chest up, look straight ahead and coordinate your arms with your legs.
4. High knee lift. Stand onto your tip toes and lift each thigh to a position parallel with the ground as you move forward. Do this for 20 steps.
5. Calf flex. Stand against a wall with both hands held out forward against the wall. Move your ankles out away from the wall and bend your arms and lean in.

Tips & Warnings

• When stretching any muscle, hold for at least 15 seconds. It takes this long for the muscle to loosen and gain the benefits of the stretch.
• Go slowly.
• Never bounce when stretching.
• Don't overstretch.
• Don't stretch if it hurts.
• Consult your doctor before beginning any workout or diet regimen.