Warm up myths.

The most effective warm up, mimics the exercise you’re about to perform, plain and simple. Yet every day I see people running or cycling and then going to lift weights.

MYTH: You should run or cycle to “warm up” or “get your blood going” . When you do either of these, you are doing two things. One you’re pushing blood to your legs and away from other muscles and two you are burning energy reserves call glycogen, the primary fuel used in lifting weights.

SCIENCE: Here’s how you properly warm up. Lets say you’re going to lift weights and it’s a chest and back day. The best thing you can do is start by performing the exact exercises you intend to do with low weight and high reps. Think 50% of normal weight and 20 reps. This is good for 3 reasons.

• It gets your neuromuscular system ready for the real thing. You’ve all heard about proper form. Better to lock it in with light weight than under load.

• It gets blood to the muscles that are about to do the work. Muscles need blood for oxygen and energy.

• It helps lubricate and get joints ready for movement.

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