top
BODi - Best Tested Workout App
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter

Strength Training Warm Up

From eDiets - working with Howtobefit.com to improve your health and fitness

Do you come to the gym, skip the warm-up and go directly to your weight program? If you do, you're skipping what may be the most beneficial and crucial part of your workout.

Generally speaking, guys, it’s you we’re talking to! It’s not "macho" to do a warm-up. You know what you're doing, and you don’t need a warm-up. Well, you couldn’t be more wrong.

Why do a warm-up? When you're inactive, (and I don’t care how many errands or chores you do), you aren't warmed up.

Your blood is generally pooled at the center, or core, of your body when you aren't performing an activity. The purpose of the warm-up is to signal the body that you're going to perform an activity and to pump the oxygen-carrying blood to the working muscles of the arms and legs.

If you like to lift weights, you need the oxygen-carrying capacity of the blood just as much as if you were in an aerobics class. Not only does the blood carry needed oxygen to your working muscles, it also helps transport the waste products, lactic acid build up and carbon dioxide away from those muscles.

So, you didn’t do a warm-up... You came to the gym, and being tough (and a guy), you went right to weight lifting. You already know you need to get the muscles to fatigue to see benefit. After all, no pain, no gain, right?

You do your reps and start to fatigue and get a burn, so you put the weights down and think, "I’m doing well." Not really.

Without the warm-up, your muscles are lacking the fuels they need to effectively perform the exercises and reach fatigue. Both lactic acid and carbon dioxide are not as effectively being transported away from the fatiguing muscles. So, did you efficiently allow the muscles to reach their maximum capabilities and perform the number of reps they really could do? Probably not!

Add the warm-up, but not too fast. If you perform a warm-up too quickly, your heart rate will rise rapidly in an effort to supply the working muscles with oxygen. You’ll reach your aerobic-anaerobic threshold far too quickly, and the effect will be almost as though you skipped a warm-up entirely.

Do it right! Take the 5 to 10 minutes to do a warm-up -- moving gradually at first and building up the pace as you near the end of the warm-up. Now, you’re ready for your workout, and more importantly, your muscles and fuel systems will perform nearer to their peak. You’ll also find you achieve better overall results from your strength program.

The cool down is equally important. It helps relieve the strain placed on your cardiovascular systems when you abruptly quit an exercise program. Take as much time as you did for your warm-up to perform your cool down. It’ll do your body a world of good.

With six years in the fitness industry, Jeff Dirgo is Fitness Director with Lifestyle Dynamics LLC, his own education, training, and consulting business in New Jersey. Jeff is reaching out to assist other fitness professionals. He holds numerous certifications including the Master Fitness Specialist and Health Promotion Director certifications from the Cooper Institute for Aerobics Research, and is certified by the American Council on Exercise, and the American Academy of Health and Post Rehab Fitness Professionals.

back to top

Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home