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4

A warm up is often dependent on the sport. For instance, before I play soccer,i specifically warm up my legs because I know I will be using them the most. I wouldn't warm up my arms. As you stated, warming up is getting the blood flowing, and this is exactly right. Your muscles do not receive as much blood flow when they are not in extreme use, so doing some ...


3

Good question- according to the American College of Sports Medicine, a good warm up will get your heart rate to about 50-60% of maximum. This increase in HR will increase blood flow to skeletal muscle and joints (and to address your question in the comments, if you are doing almost any kind of warm up, that should put your joints through plenty of ROM... ...


2

There are some major limitations regarding 1RM formulas: They are designed with a certain demographic in mind. If you are outside that demographic, they may not be applicable. For example, the one you listed is designed for men in their 20s. They are designed to work within a certain rep range. For example, the one you listed becomes grossly inaccurate ...


2

Who ever said that one-rep max calculations were reversible? They're a very rough guide for estimating or predicting an appropriate one-rep max attempt. They're simply not designed to be inverted so that one can figure out the correct rep target for 2kg weights. You would probably get better results basing your workout program on an existing, proven ...


1

If you've watched track competitions, you would have noticed that the athletes jump around, run a few steps forth and back before their actual races. You've probably seen swimmers flapping their arms around their bodies, rotating them above their heads, etc before a big competition. You've seen soccer players jog near the field, tossing balls ...


1

Your description is a little vague, but it sounds like you are describing a hanging pike. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. Now bend your knees at a 90 ...



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