How to start/warm-up for a weight training workout each day

[Pghaviator]

I need some advice. I'm reading that starting with cardo is not the way to go for a each day's weight training workout. It has been stated that I should end my weight training workout with 20 min of intense cardio to maximize results, and I'm doing this. My question is, how do I start my weight lifting workout each time. Do I start with a cardio warm up, or do I go strait to the weights? If I start with cardio to warmup, how long should it be? If I should warmup another way, please specify. Really confused, and would love some help with this.

Thanks,
Pghaviator

[Pghaviator]

You can warmup with 5-10 minutes of light cardio before your weight workouts. I recommend doing the stationary bike or treadmill (walking) at a very slow pace to simply get your body warmed up and the blood flowing. You can also jump right into weight training without the pre-cardio warmup. Just make sure to do a few very light warmup sets of 15-20 reps of the first exercise for the muscle group you’re working. A couple of walks to the water fountain between these warmup sets and you should be warmed up enough to start into your heavy training session. The key is not to do too much cardio pre-weight training workout or you will burn up all your glycogen (carbs) which need to be used for energy throughout your intense training session. The post-workout cardio of 20 minutes of HIIT (high intensity) is good but you can also do slow to moderate cardio work of 30-40 minutes. Its nice to switch up cardio a little bit.

[Pghaviator]

Question:
Thank you, this is big help. However, what do you consider high intensity cardio and moderate cardio exercises/machines, i.e. treadmill, elliptical, etc.

Answer:
Moderate intensity cardio is walking/elliptical/bike. High intensity is jogging/running, sprinting, jump rope. You can also incorporate HIIT (high intensity interval training) into any exercise. This would be 30-60 seconds of elliptical/bike at 90% max intensity and then back down to 50-60% intensity for another 60-90 seconds. This cycle can go for a total of 20 minutes for the session.

[swanso5]

do you do wts to warm up for cardio???

[Pghaviator]

Not sure if your being sarcastic, but no. I was originally warming up on the elliptical for 15 minutes prior to my weight training workout. My thought was to get my blood flowing so I can burn more calories while I'm lifting. My goal it to gain muscle mass, while losing body fat. I am a bit overweight and would like to get healthier while obtaining muscle strength and definition. Any advice on how I might best burn more calories during lifting, and consequently more fat? Thanks.

[swanso5]

i was being sarcastic...then why do cardio warm up for wts?...do some movement prep, bodyweight circuit type stuff to get warmed up

burn more fat during training? train harder

[Pghaviator]

Got it, thanks.

[Oxidane]

if ur on a full body try 2 sets of 15-20 reps of the proceeding exercise.

[swanso5]

sets of 20 is too much, too much fatigue before working sets...3 sets of 3 - 4 is way better