I've started the StrongLifts 5x5 program, and I've got some questions about warm-up and rest day exercises.
I'm an absolute beginner with fitness and weights / working out, so please be gentle
What should I do prior to the first set on weight days? The author of the SL website mentions warming up with lighter weights or an empty bar, but that's about it. I see no reference to pre-workout stretching or warm-ups.
What should I do on my rest days? I've got a desk job and get very little exercise. I'm out of shape and have no endurance, and I know that needs to change. I guess I need to do some general calisthenics or maybe some yoga / stretching / whatever??? I'm sure anything would be better than my current nothing, but I'd like to know what's going to be good for me vs. being detrimental to my weight day performance.
I have an elliptical machine and a cheap rowing machine in the basement; that's about it for equipment beyond the bench, rack, and weights. I've also got a curling bar and a couple of adjustable dumbbells (that really suck!).
If it matters:
I'm 45, 5'6", 160lbs, and not what I'd call an active person. While I don't think I qualify as obese, I could certainly stand to lose 20lbs of fat (or more). I dropped 20 in the first few months of last year (started at 175) and have gained a few back (all fat); that's unacceptable and I'm not going to let myself slide any further... In addition to combating weight gains, I need to change the fact that I'm just generally soft and have low energy; that's starting to impact my life in a number of ways and I'm sick of it.
Thanks!