by Adam Fletcher

Created on: July 07, 2009

It's astounding how many people forget to, or just don't want to, stretch and warm-up. Stretching is absolutely crucial to your health and well being, especially when doing weight training. The 10 minutes it takes to properly stretch and warm-up should not be a problem to do, particularly once you know the benefits. Before I go into each stretch and warm-up activity I will briefly explain a few benefits. Stretching and warming-up prevents muscle injury, prepares your body for a demanding workout and makes it easier to burn calories. I have been weight training for numerous years and I find the following warm-ups and stretches the most effective.

*Warm Ups- These cause your heart to beat faster and prepare the muscles. Therefore, warm-ups are to be done prior to stretches.

Skipping:

This is a great way to warm up since all you need is a skipping rope. Furthermore, it does not take a lot of space to do. This is an excellent alternative for those who do not like running.

Jogging:

My personal favorite. This works upper and lower body so everything is moving and warming up.

Cycling:

This is another excellent cardio warm up that can be done instead of running or skipping. This is very useful when you know you will be doing leg workouts later on.

Any activity that increases your heart rate and uses most of your muscles is an excellent warm up. Furthermore, after your weight training another warm-up activity, in this case a cool-down, should be done.

*Stretches- These cause you to gain an increase in flexibility, joint range of motion, and loosen your muscles.

Back:

Pull your arms up toward the ceiling and rotate your body from side to side. Put your hands on your hips and lean back. Stand with your legs further then shoulder with apart and touch your left foot with your right hand and vice versa. Keep your legs straight. Those cover the upper, side, middle, and lower back.

Chest:

Spread your arms apart as for back as you can then bring them together and let them crisscross each other in front of you.

Arms:

Face a wall and place one outstretched arm against it. Then turn in the opposite direction of your arm. So if you put your right arm against the wall, turn left. For triceps take one arm and place it on your chest. Take your other arm and bend it around the arm across your chest and pull up and towards you.

Quads:

Bend your leg so your heel is near your buttocks and hold your ankle with your hand. Lean slightly forward so you feel a comfortable stretch.

Hamstrings:

Touch your toes. Crisscross your legs and touch your toes. Both of these are done standing up.

Calf:

Place both palms against the wall. Place one leg as far back as possible and keep it straight with your foot completely touching the ground.

Shoulders, Ankles and Wrists:

Simply roll the joints and sockets. Rotate your arms around like windmills. Rotate your wrists and ankles around and then switch directions.

In conclusion I would like to remind you that warming up, stretching and cooling down are vital for your safety and performance. With these easy to do activities and stretches you will be on your way to a successful weight training experience. Good luck.

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