Final answer:
For a cardio warmup, target 50-60% of your maximum heart rate with aerobic exercises for about 5-10 minutes. For a resistance training warmup, begin with 40-60% of your maximum lift and include movements specific to your workout, lasting approximately 5-15 minutes.
Step-by-step explanation:
When performing a cardio warmup, you should aim to work at a low to moderate intensity. This helps to elevate your heart rate, increase blood flow to your muscles, and prepare your body for more intense exercise. A general guideline is to aim for about 50-60% of your maximum heart rate for a cardio warmup, focusing on aerobic exercises such as cycling, walking, or jogging. This should last around 5 to 10 minutes to ensure your cardiovascular system is prepared.
For a specific warmup for resistance training, it's important to start with lower weights and gradually increase the intensity. Begin with around 40-60% of your maximum lift for the exercise you're preparing for. Performing a few sets of low to moderate intensity not only primes the muscles and joints but also helps to improve the neuromuscular connection that's essential for safely lifting heavier weights. As a rule of thumb, a specific warmup should include movements that are specific to the resistance training you will be engaging in, which will often take about 5-15 minutes depending on the complexity and intensity of the workout regimen.