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I posted this as a comment to Eric's answer which is pretty much on the point but to add a bit more specifically to answer your points. A warm up and some dynamic stretches to begin with. You can static stretch at the end of the work out. From a sports injury perspective a professional sports physio would get you to warm up for 5 minutes then dynamically ...


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Despite some answers naysaying stretching, it depends on what physicals activities you are going to do and -- what I read -- was consistency. The people who had fewest injuries were those who either regularly stretched before their workout -- OR -- regularly didn't stretch. Those that stretched inconsistently were the most like to achieve the "injured ...


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First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


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Recent research indicates that stretching might be more of a pre-workout magical ritual than an actually useful functional component. It was taught as the "correct" way for decades and most people never questioned it (then again, so was "a low fat diet makes you skinny"), so you're likely to still run into it with PE teachers and fitness trainers, i.e. ...


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Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you. Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing ...


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It mostly depends on your style of training (high volume vs intensity). Certain things might be more difficult due to already accumulated fatigue in muscle groups you've already hit. For instance, if you were to start with squats and then did an upper-body movement, followed by deadlifts, you might find that breaking the bar off the ground might be more ...


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Any form of movement that gets your blood moving in the parts of the body that you will be exercising without forcing them to exert themselves "cold" is a valid warm-up. If all you plan to do is a brisk walk, then a more leisurely stroll is a fine warm-up, certainly better than, say, couch-sitting. And many running programs suggest 5-10 minutes of brisk ...


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No, the initial reps with lower weight are most useful for ensuring, that you perform the exercise with sufficient quality. E.g. for squats focus on maintaining a very high tension in your lower back and the deep abs. Look in the mirror and check that your knees do not moves during the exercise.(vertical shins) They work as a safety precaution too: You get ...


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The best warm-up for lifting weights is neither 10 minutes on an elliptical nor going straight to the first exercise using low weights. Per weightlifting coach Greg Everett: When it comes to warming up, what are we trying to accomplish? The name itself is a bit of a hint, but increasing body temperature is just one element. It might be easier if we ...



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