What's the most effective warm-up before doing my weight lifting circuit?
Is it better to warm up by doing 10 minutes on the elliptical cross-trainer or by doing a set using a light weight before working with your training weight?
Actually, I do both. I run 5 minutes on the treadmill to get my heart active from a long day at the office, get the blood pumping through my body, fresh oxygen in the muscles.
Then, before I work on a certain group of muscles, my first set of the exercise consists of doing 10 - 15 quick reps with a light weight, just to make sure the muscles I will be using have blood pumping through them, and are "warmed up", so I can't injure a muscle.
Next, I take the weight of my exercise and do the workout. Sometimes I do a dropset ( use the heaviest weight first ) or the opposite ( build up the weight - sometimes combined with less repititions )
I don't know if this is the most effective way. I found this to be perfect for my body and muscles.
The best warm-up for lifting weights is neither 10 minutes on an elliptical nor going straight to the first exercise using low weights.
Similarly, my warm-up consists of ticking the following boxes:
This process can take many forms. Sometimes I run or use a rowing machine, sometimes I don't. I usually do some form of arm and leg swings. I'll usually do a few air lunges, air squats, or use a lightweight stick to do snatches or overhead presses, depending on what I plan to lift later. I'll do a few movements that tell me if I'm limbered up or not, like pistol squats, Cossack squats, or overhead squats with something light. Then I'll progress from very light versions of my first lift to the heavy sets, for instance, air squats to squats with just the bar to loading the bar in increments of 20kg or so until my heavy sets. This works quite well for me and, to my knowledge, is well supported by exercise science as a near-optimal approach.