Today's question came from a client of mine. Before a training session most of us either do a general warm-up or a specific warm-up. Which one in your opinion is the best one to use in the gym?
I told my client that generally warm ups are at the discretion of the person. The point of a warm up is to get the body ready for physical activity, increase core temperature and prepare joints and articulations for exercise. I find that both methods work very well prior to a training session.
Option 1#
You perform ballistic movements in a three-dimensional pattern 5-10min (Ex:Spiral Patterns by Robert McAtee from the book "Facilitated Stretching ") followed by a specific warm-up example push-ups before doing your bench press.
Option 2#
You step on a cardiovascular machine and warm up 5 to 10 minutes at 40 to 50% of your VO2 max. Then proceed to your training program and at this point perform warm up sets with an empty bar before your bench press. Karvonen Formula for Option 2: 220-Age- RHR X 40-50% Vo2 max + RHR= Perfect Warm-up heart Rate!
Overall, I love both methods and they are at the discretion of the individual himself. In the end, a warm-up should always be done for all the reasons mentioned above.
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