When you’re strapped for time (a.k.a. always), spending five, 10, or 15 minutes on a warm-up feels like an act in weight-loss futility. But a proper warm-up can help you get the most out of every rep and bead of sweat, says certified strength and weightlifting coach Lisa Reed, C.S.C.S.
Apart from increasing your heart rate and literally heating up your muscles, warm-ups prime your neuromuscular system to perform better, your anaerobic system to recover faster, and enable every muscle fiber to contract with force. And, don’t worry, a good warm-up will actually burn calories, too. (Kick off your weight-loss plan with the right moves from Women’s Health’s Look Better Naked workout DVD.)
Your perfect pre-strength warm up: Start with a few minutes of light, aerobic activity on the elliptical, stationary bike, or treadmill. From there, you can get into dynamic moves like bodyweight squats, lunges, butt kicks, high knees, incline pushups, or whatever uses the same muscles you are going to hit during your lifting session, she says. Try to spend 15 minutes warming up prior to lifting.