Healthy Way To Lose Weight For Women Over 60

Why Warm Up
Before training, you should warm up to prepare
yourself for the training.
We train to achieve a goal and we don’t want
accidental mistakes to slow down our process.
These accidents will happen because of, for
example, lack of knowledge, and in this case
watch my videos.
Why warm up?
As I said, warming up prepares the body for
the training.
Ideally, the body is brought to an optimal
temperature, since the normal body temperature
of 37 degrees is okay for everyday activities,
but is not enough for exercising.
When the body temperature is increased, the
metabolic processes run faster and more efficiently.
This means: the body is supplied with nutrients
better, which supports muscle growth and fat
loss.
While warming up, it is important that as
many muscles as possible get active, because
the heat that is supposed to lead to an increase
in body temperature is caused by the muscles.
Warming up has a positive effect on the cardiovascular
system and increases the blood volume.
This helps to provide the muscles with large
amounts of blood.
That means: extra portion of oxygen and nutrients.
This leads to an increase in performance;
In other words: a warmed muscle works more
efficiently and can handle more weight.
This allows you to pump more.
Also warming up prevents over-acidification
of the muscles.
I will talk about that in another video.
Not only the muscles, but also the joints,
ligaments and tendons have to prepare for
the training.
In general, it can be said that by warming
up, the body is less prone to injuries and
inflammations.
You need healthy joints, ligaments and tendons
to achieve your goals.
Plus, you prepare yourself mentally for the
training.
If you have prepared yourself mentally, you
will own your workout.
And that’s what we want
But the question is: how to warm up?
There are different methods of warming up.
The general warm-up is to warm up the entire
body by activating large muscle groups.
This form of warming up includes relaxed running,
rope jumping, bicycle, shadow boxing, jumping
jack, mountain climber, cross trainer etc.
This will help to mobilize the joints, to
activate muscles, the heart rate increases
and the central nervous system is effected
positively, that means the ability to concentrate
and coordinate improves.
This method should have a light to medium
intensity and should take at least 7 minutes.
Cause the body needs 7 minutes to warm up.
It depends on the person, but my work partners
and I would agree on a warm-up of 8-12 minutes.
Not more, not less.
Don’t ask me why.
I trust my guts.
That’s what I do.
Then there is the special warm-up, lets say
for pros, which prepares the body for the
upcoming intense workout.
Not for beginners.
Let’s assume that you want to do 3 sets of
8 reps with 100kg.
You work your way up to these so called work
sets step by step.
In the first set you take 20% of the goal
weight (20 kg) and do a set with 15 repetitions.
In the second set, you take 40% of the goal
weight (40 kg) and do a set of 8 reps.
In the third set, you take 60% (60 kg) and
do 1 set with 5 reps.
And in the last set, it’s 80% of the goal
weight and you do one set of 1-3 reps.
This was your warm up and than you do your
work set, 3 sets 8 reps 100kg.
There are also active and passive ways to
warm up.
Active ways would be relaxed running, stretching
exercises, etc.
Passive ways include massage, taking a shower
and similar things.
Stretching to warm up is controversial.
I don’t stretch before training, unless I
feel a little tense.
Sometimes I get anxious because of whatever
reason and than I do a couple of stretching
exercises to prepare myself mentally.
It helps me calm down.
Conclusion?
Stay calm and work consciously.
And make sure to eat and drink enough, especially
when you do that special warm up, you need
a lot of energy and energy comes from food.
All steps must be taken slowly and consciously,
to minimize the possibility of failure.
That’s what we want!
Right?