How long do you warm up before hitting the weights?

[Seashell]

Do you all do somewhere between 5-15 of cardio?

Do you stretch BEFORE the weights, or after, or both?

 

[JJFigure]

I've been warming up with either an OLY complex or just higher rep sets of my first complex exercise (like squats). I'll also superset in some rotator work, and I stretch post workout.

If I sprint though, I jog 800 meters and stretch before I sprint.

 

[Seashell]

JJ, so no cardio at all before hitting the weights then?

What does "OLY complex" mean?

 

[Shak]

i walk 15 minutes on the treadmill at a 15 incline to warm up my muscles. i stretch before and during my lifts too.

 

[superwife]

I jog or do elliptical for 5 minutes and then stretch. I also spend a lot of time afterwards stretching...

For sprinting I do 2 trips around the track then stretch.

 

[RnRGirl]

5 min walk (4.0) on treadmill

 

[lucidblue]

I walk about 5 blocks to the gym at a fast pace, so that's my warm-up. I stretch after my workout.

 

[MsBeverlyHills]

I dont know any serious lifters that use cardio to warm-up. Instead do warm-up sets (light weight/hi reps) to get blood into your muscles & get them ready for the heavy work sets.

Skip the cardio till after your weight-training.

 

[Nonerz]

I jump on the bike for about 5 minutes. I wouldn't consider that cardio at all...just enough to get the blood moving and loosen up.
I also do warm up sets with light/moderate weight, but not high reps...then on to my working sets. If I'm starting a new lift but a muscle group I've already worked, I may skip the warm up sets and go straight to my working sets...depends how I feel.

Lately, cardio has been sled dragging after lifting...or at my boyfriends place! That's my personal favorite!

 

[Hannibal]

I dont know any serious lifters that use cardio to warm-up. Instead do warm-up sets (light weight/hi reps) to get blood into your muscles & get them ready for the heavy work sets.

Skip the cardio till after your weight-training.

That's what I do....generally 3 sets of 4 exercises...run them in circuit style with higher reps. I have been using it to gradually increase my work capacity...and it serves as a good warmup.

Skip the cardio....drag the sled

 

[superwife]

I definitely don't consider 5 minutes of jogging cardio. It is just to wake me up in the morning and get my muscles moving. If I jumped straight to weights, even light, first thing I think I would fall on my face...

I also do about 3-4 warmup sets before my first exercise.

 

[spatts]

I never stretch before. I do a dynamic warm up, with bands or light weights, that is similar to what I'm about to do, and I always warm up my core.

I stretch afterwards while the muscles are nice and warm and flexible.

 

[JJFigure]

An OLY complex is a combination of movements centered around the Olympic lifts (clean, snatch). I'm working on my snatch right now, so I've been doing combinations that include the snatch and overhead squats. For a warmup, I just use the bar and perform repetitions of a series of movements.

 

[The Shadow]

I have begun alternating between:

running 3 miles

OR

walking on a treadmill on a 15 incline and 4 mph till I hit 500 cals

OR

keeping same incline and doing 30-45 secons bursts of sprints and then backing back to around 3.8 mph until 500 cals or so.


I have started doing this BEFORE the weights and I dont notice it affecting my training ability except for leg day

 

[dzulboy]

10 min i n the sauna befor ei work out

 

[wend]

I ride my bike to the gym, most of the time. Then I do a light set of my power movement before I start lifting heavy. Most of the time, I don't bother with warmup sets of the isolation exercises.

I stretch the muscles I'm working while I rest between sets. (Not only do I not waste time, but the guys are less likely to try to chat that way.)

I should probably do more serious stretching when I'm all done...though I do take a yoga/pilates class twice a week, which helps my flexibility, and sometimes I'll do yoga at home, when I feel the need.