Heats in the preparation of your workout routine is just as important as actually doing the job out. . .
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KNOW FACTS :. . Heats in the preparation of your workout routine is just as important as actually doing the job out. Warms muscles increases your core and body temperature, which will prepare you to do rigorous exercise with a much lower risk of hurting yourself in the process, and actually helps increase blood flow, which will give you more muscle mass.
1) Jog :. You should jog for about 5-7 minutes on the treadmill, increase speed every minute. Try to start with a slow walk for the first minute, and gradually increase the speed all the way to a quick jog, which should be related to a 7.5 to 8.0 mph zone on the treadmill. Make sure you always finish jogging back to a slow walk to get your heart rate back to normal. You should never let your pulse go too drastically.
Treadmills heat the whole body, rather than a bicycle or go master, who may target lower body more. The elliptical is a good option, but I think that jogging on the treadmill will really provide the most effective warm up. Jogging will circulate all the blood through muscles. It also helps awaken your body up in preparation of the training. Remember, jogging on a track or hard surface may be a better option than a treadmill because it puts less stress on the knees and provides a natural running motion.
2) Weight lifting: Let’s say you want to start training with a bench press of 135 pounds. It is recommended that you make 3 good heating sets before making the actual set. For a person who benches about 135 pounds, you should start with just the bar (45 pounds) and do enough reps to the point where you feel a good pump. There is no set number of reps that you should do, but make sure you keep it in high rep range. Then you should make 95 pounds and eventually quit warming weight of 115 pounds. Then start the real set for a gut-wrenching, balls to the wall set off 135 pounds. That should be the ideal number warm up sets to set you on your way.
For lifters who usually starts with extremely high weight: Try to make even more warm up sets and gradually get up to your ideal starting weight. You will find that more warmed muscles are, the more you will be able to lift
ALWAYS REMEMBER :. . Never train a muscle cool because you will have a high probability of injuring yourself, either by a pulled muscle or other results.