Posted on August 18, 2017 by Louisa Feary

If you slug along on a piece of cardio for half an hour and then attempt some weight-based training, the chances are you won’t gain the maximum benefits from your workout. Here’s a little suggestion on how to reawaken your workout to keep you on track with your fitness goals:

Beginning…

Start with an active warm up using dynamic based stretches and plyometrics. This means avoiding static stretches and opting more for walking lunges, warm swings and squats. This allows your muscles to warm up safely and prepare them for a full workout whereas static stretching can cause cold muscles to be put under unnecessary strain leading to injury. Plyometrics are then explosive movements with maximum impacts in minimum time. For example, jump squats, bounding leaps or skater lunges.

Middle…

After warming up the whole body you can move onto your weights training. As you are warm, but not exhausted from a long cardio session, you should be able to maximise your performance. Keep your form tight and stick to your reps and rests. If you exhaust yourself before strength training you risk losing your form throughout the movements, further increasing risk of injury and minimising the benefits of the exercises. If doing your cardio on a separate day, still aim to complete the same warm up to look after your joints and muscles, if not move onto the cardio section of your workout.

End…

At the end of the session you can then complete some static stretches. Your muscles should be warm and supple, so the risk of tearing will be lessened. Do not go beyond what your body is capable of but use these stretches to increase flexibility. When used in conjunction with strength training you will find an all-round increase in body control and reduction in injury risk long term.

http://www.active.com/running/articles/combine-plyometrics-with-dynamic-stretching-for-the-ideal-pre-run-warm-up?page=2
http://www.stack.com/a/best-plyometric-exercises-for-athletes