warm up(cardio) & stretch prior to weight lifting?

[robbase]

Normally I just get into weight lifting, but about a 6 weeks ago I worked with a trainer for 2 weeks and he was into running for 5 minutes before lifting to "get your blood flowing"....I didn't really notice any difference...

anyway I recently started running 5 minutes to "warm up" before I lift weights (I count this 5 minutes towards my overall cardio- I soot for 20 to 30 minutes per exercise session), but I don't really notice a difference

to those weight lifters out there- do you do a short cardio to "warm up" before lifting? Also do you stretch? (I never stretch)

if so do you see / notice a benefit?

just curious

thanks

one love

rob base

[pig]

Cardio is not a great warm up. Things like bicep, tricep chest etc don't really get "warmed up" by jogging or biking etc. It's ALWAYS best to warm up the specific part you'll be working. Reason being that while your "blood may be flowing" it won't prepare your ligaments and tendons for heavy work as in the above mentioned parts. Most trainers know little to nothing.

[tractor]

I alway stretch before lifting. I might start by doing a quick, light set, then stretch myself out before I get into my regular routine. I find if I don't stretch, I feel muscle stiffness that seems to prevent me from going through the entire range of my lift. I also stretch in between sets as needed.

The one way I deviate from that is I like to ride the stationary bike for five minutes before I start my leg workout. I find that if I can get my quads loosened up a little on the bike, I have a better squat set, mixing in stretching as well.

[pig]

There have been several current studies that show stretching before exercising decreases performance. However I do what you do Tractor as I find my flexability goes to hell if I don't.

[tractor]

I think many of those studies are tied to running, cardio type performances (think track and field). I don't know if any looked at weight lifting. I don't necessarily think stretching helps me lift, but I do know that I have never torn a muscle and I'd like to keep it that way. In fact, I find myself stretching several times during the day to help with the soreness. I did arms last night and just about every wall or post becomes the perfect stretching opportunity, my co-workers think I'm nuts, but who cares.

[pig]

I saw a couple directly related to weight lifting performance. However, I'm with you on having to do it.

[Formerly SK]

Apparently I do it wrong but I do cardio before lifting. ;D I used to do just one mile but now I do a full cardio (which is currently 3.5 miles). Course, since my legs are tired I always start my lifting session by working the upper body. I guess I should do something to prep my arms/back first.

Course, my weights are pretty low so I'm not sure if I can injure myself with what I'm doing. I mean, how much damage can a couple 20# dumbbells cause?? ;D

[Epiphany]

I always do dynamic stretching before lifting weights. It gets the muscle groups you will be working limber and blood flowing. Static stretches are for after a workout. I also have a class I take and the warm up involves doing a few light reps of the lifts you will be doing during your workout to get the muscles ready for work. I think you are more prone to injury without dynamic stretching especially in the winter when I'm cold when I start a workout

[Deleted]

I did some lifting with 5 pound dumbells last night. I did not stretch or warm up.

[pig]

Perhaps that's because warmups start with 35 pounders Arch.

[Deleted]

Aug 2, 2011 11:25:10 GMT -5 @pig said:

Perhaps that's because warmups start with 35 pounders Arch.

My girlfriends all weigh at least 60 pounds.

[Artemis Windsong]

I do the quick warm up that was used in h.s. circle the arms small front and back then big circle front and back. A few side bends and half squats. Circle the hips, knees and ankles. Sometimes I do some marching steps with high knees or lunges. That is my alert to the body.

For each lift I do the minimum weight on the machine which accomplishes 2 things: warm the muscle up and check the machine for correct adjustment for me.

I alternate machines so I am not sitting for recovery. The alternating needs to be done at a slow time so you don't impede someone else's routine or lose one of the machines or stations. With free weights or dumbbells I alternate upper then lower body.

In the winter I have to bribe myself to do cardio. I get to do a few machines then 5 minutes cardio then repeat the cycle until all the machines are done.

Another fun circuit is for abs. Do one ab set then run on the treadmill, bike or precor for 2 minutes then do another set of abs and another cardio. Giving credit here: I found this on Men's Health, Usher's ab routine.

ETA: I do the exercise ball routine followed by a stretch before showering.

[robbase]

yeah I think I am going to stop doing it, I don't notice anything, except my cardio after lifting seems less intense (since I am including these first 5 minutes in my total cardio time)

[Artemis Windsong]

Maybe do cardio on alternate days or split by doing wts. in a.m and cardio p.m. If you can check out Body For Life, alternate is what it recommends. 2 days weights, 2 days cardio and 3 days off. I guess you go the church on the 7th day. It's been a while since I looked at the program.