Typically, the first thing that comes to mind when we think about warming up is to increase heart rate, sweat, stretch, and increase muscle temperature.
This is all great, but if your goal is to increase flexibility and sweat during your workout, then this is not really what you are going to achieve.
Increased temperature and effort does not correlate to increase in muscle elasticity whatsoever.
The continuous and passive partial contraction of the muscles (muscle tone) is set by the nervous system, and this is why under anesthesia, one is as flexible as he/she can get.
Pre-workout stretching is ineffective because the reality is, unless you are a ballerina or so, you do not need a lot of flexibility to be healthier or perform better. Static and(or) dynamic stretching might give you only 1% injury prevention.
Q: What is a good warm-up for lifting weights?
A: Simply, mobility work and movement preparation.
Watch some warm-up videos of olympic lifters, the ones who perform serious lifting and tell us what do you notice? Nothing but mobility work and movement preperation. They neither focus on sweating nor stretching whatsoever.
Instead, you will notice them moving ankles, wrists, elbows, and so on. They are preparing their nervous systems for explosive performance by practicing joint mobility.
Unlike stretching, moving your joints to the fullest range of motion, safely, helps prepare the body for heavy lifting.
Your ideal warm-up for heavy lifting should be preparation and practice of intended movements. Muscles do not really change the temperature of the body significantly through sweating, nor does stretching increase flexibility during your workout.
👉How do you usually warm up for weightlifting and why?
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