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Use very light weight and high reps for the first set of each bodypart worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, joint lubrication and muscle and tendon elasticity. It should also include: Low-level aerobic activity that uses the same muscle groups and similar movement patterns that will be used during the main workout. Static stretches for all major muscles groups, especially the lower body.

Use very light weight and high reps for the first set of each bodypart worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, joint lubrication and muscle and tendon elasticity. It should also include: Low-level aerobic activity that uses the same muscle groups and similar movement patterns that will be used during the main workout. Static stretches for all major muscles groups, especially the lower body.

A PhD, with the department of exercise science and physical education at State University, agrees. "Warming strength up implies temperature, but just increasing body training temperature does not mean programs your muscles are ready for intense activity." She supports the practice of moving through strength the entire range of motion during the warm-up phase of a workout to not only increase training muscle temperature, but to also stretch the muscles. Warm-ups programs are important not only for injury prevention but also for optimal strength and performance. Powerlifters and strength trainers alike lift light weights and thoroughly warm up before going heavy. Whether you''re bodybuilding, strength doing aerobics, swimming, mountain-biking, rock climbing or even doing yoga, your mind and body benefit significantly by warming up, enhancing both your enjoyment of the experience and the results.

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