I am sure you have heard a thousand times that you MUST warm-up before you weight train, but do you know WHY???
There is a reason why it is essential that you warm up your muscles and joints prior to weight training. Repetitive movement of your joints signals your body to produce synovial fluid which lubricates the joints and prevents injuries, such as tendonitis, arthritis, bursitis, etc. Increasing your heart rate will increase the flow of blood to the muscles in your body. Increase of blood flow warms up your muscles which increases pliability of the tissue and therefore prevents injury such as muscle strains (or tearing of the muscle), tendonitis, etc.
Now that you know WHY let's talk about HOW you to warm up...
A warm-up is supposed to be fast-paced, heart rate raising, and sweat-producing. It is NOT supposed to be a stroll in the park. First, figure out what your maximum heart rate using this formula --> 220 - YOUR AGE (i.e. I am 30 so 220-my age is 190 beats per minute(BPM). Then, take 65% and 85% of that number (i.e. my max heart rate (190)(.65)= 123.5 and (190)(.85)= 161.5, therefore, my heart rate range is 124 BPM to 162 BPM). This is your heart rate range that you should be working within in order to consider yourself "working out". When taking a stroll in the park your heart rate will not even reach 65% of your maximum heart rate. Now, back to the warm up... Your warm up should be anywhere from 6-15 minutes. You want to BREAK A SWEAT! If you have not broken a sweat and your heart rate is less than 65-85% of your max heart rate then stay on that machine until you achieve this.
Need a few examples to get you started?
1. Treadmill - Set speed at 3.8 mph. Begin with incline at 6%. Every 30 seconds increase the incline by 1% (i.e. start at 6% and at 30 sec. increase to 7% then at 1:30 increase to 8%). Do this for 5 minutes (incline 15% will be your last 30 sec interval).
2. Next hop on the Step Mill for 5 minutes. Keep the steps per minute at 75-80.
3. If you still want more or if you prefer not to use the Step Mill then hop on the upright bicycle. Increase your level to 6-8 and keep the revolutions per minute (RPM) at 80 for 5 minutes.
If you are not sweating after that then I don't know what to tell you!! :)
I promise you that if you WARM-UP aka BREAK A SWEAT prior to every weight training workout you will prevent numerous unnecessary injuries and have a more efficient work out every time you step on the gym floor!
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About Me
- Dr. Sara M. Velez
- NJ, United States
- Dr. Sara M. Velez completed her graduate studies at Seton Hall University where she obtained her Doctor of Physical Therapy and Master of Science in Athletic Training. She is licensed to practice in NY and NJ. Her specialties are sports and orthopedic physical therapy and she has a particular interest in working with football players, golfers, and overhead athletes. Dr. Velez has on-field clinical experience with high school, Division I-III college, and professional level sports. Dr. Velez was a Varsity high school and college level athlete in Track & Field. She is a new mom.
2 comments:
Thanks for the easy warm-up tip! I'll be sweating alright!
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