Which do you do first? Do you get some cardio work in prior to resistance training, or do you go right to the workout and do cardio after?
Trainees in their 20's can get away with just going straight into their workout, however, I would still advise doing some type of warm-up prior to resistance training. There are a couple of ways you can do it. You don't necessarily have to do a full blown cardio workout first. But I highly advise some kind of warm up.
First, let me cover 'why' it will benefit you. I will refer to the #1 rule of training, "do no harm." Injury prevention is the main reason to warm up prior to your workout. Increasing your body temperature helps prevent strains and pulls of muscles.
During the warm up, you will increase your heart rate, sending blood to all the working muscles of the body, increasing your 'core' temperature. Joints (like shoulders, hips and knees) will move more freely, muscles will warm and be able to perform better at their function of moving the body. You will have a greater range of motion when warmed up.
What's the Best Way to Warm-Up?
I suggest choosing a piece of cardio equipment that you enjoy the most, although most any will do the job. I prefer the elliptical since it mimics a running motion without the impact. Most ellipticals now come with the moving arms so you now get the lower and upper body warming up together. However, feel free to use the treadmill, stair climber, bicycle, etc.
The first 2-3 minutes you should ease into the warm up, starting slowly. After 3 minutes you can step up the pace a bit. You should aim to keep your heart rate at the lower end of your target heart range. You will get a warm up, but not burn out. (most all cardio equipment now have heart rate monitors built in so this sould be easy to track). This would be around 60%-70% of your THR....(target heart rate). Just take 220, subtract your age, and multiply by 60% or 70%.
For example if you are 50, you would take 220-50=170 x 70% = 119...so you'd aim for a THR of about 119. I would do a minimum of 10 minutes in this zone. If you do, you will feel much more ready to tackle the workout your about to do. It works great, and you have done a world of good for your heart and for injury prevention.
That's it...You Did it!
Now after your resistance workout, if you feel up to it, you can do additional cardio training if you like, but if you train with me, you probably won't need it. That's because I train my clients to eventually work 'hard' and get a great workout in the time we're together. When we're done, they like to just lie on the mat for a bit...
I'd rather they come back tomorrow, and do another cardio workout on their 'off' days with me. That cardio workout, I'd set them up to train higher into their THR zone, and keep them on their for 20-30 minutes. (I may address what that 'cardio' workout entails at another time. But believe me, I make them intense! But that's why you end up looking so darn great)!
Some clients prefer it when I warm them up. I use lots of different movements for the body on the gym floor using bands, medicine ball, swill ball, jump rope, etc., to give as great warm up in 5-10 minutes. Then we proceed to the more 'intense' exercises.
In conclusion, 'how' you warm up is not as important as the fact that you 'do' warm up. Trainees have various ways they prefer to get to body warmed up and prepared for training. Find your preferred method(s) and enjoy the process.
I teach those even in their 20's to do this, because the older you get, the more importance you will have to place on it. So, everyone might as well adopt these good habits now.
Until next time...train hard, but train smart.
Mike Mastro
