o5-10 mins on the bike or treadmill, just to get your blood flowing, followed by some dynamic stretch(shoulder ratation, wrist rotation, trunk rotation, cuban rotation, leg raises, squat etc etc) and light static stretch. you should do about 1-2 warm up sets for each bodypart, never fatigue your muscle during warm up.
45 mins is actually optimal, anything between 30 mins and 1.5 hours is OK.



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