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Exercises on equipment such as stationary bikes, stair climbers, and treadmills are fine choices, as are most calisthenic-type exercises (e.g., jumping jacks, burpees).Choose whatever activity you desire as long as the basic objective is met.Five to ten minutes is all you need for the general warm-up—just enough to break a light sweat.Your resources should not be taxed, nor should you feel tired or out of breath either during or after performance. Remember, the goal here is merely to warm your body tissues and accelerate blood flow—not to achieve cardiorespiratory benefits or reduce body fat.I neglected to include a chapter on the topic in my book, M. Warm-Up To prepare your body for the demands of intense exercise, you should warm up prior to your lifting session.The warm-up contains two basic components: a general warm-up and a specific warm-up.

This is accomplished via the uptake of synovial fluid, which is secreted from the synovial membrane to lubricate the joint.

Here’s what you need to know about each component for a safe, effective workout.

General Warm-Up The general warm-up is a brief bout of low-intensity, large muscle–group, aerobic-type exercise.

Start off slow and don’t push it the first few sessions so that your body acclimates to the stress of exercise. If you’re aimlessly walking around the gym deciding what to do, chances are you won’t get optimal benefits.

As you progress, gradually increase the intensity of training over time in a manner necessary to continually challenge your body to realize continued positive adaptations. Exercise is a science and should be approached accordingly.

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