Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Warm Up
Oct 14, 2018 21:50:11 GMT
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Post by Michael on Oct 14, 2018 21:50:11 GMT
I warm up before I exercise, I've been doing it for years. I exercise in the morning so I don't feel comfortable without a warm up. I do some joint mobility and maybe some other movements depending on my exercise session. Do You guys warm up before your main session of exercise? Here's an interesting take of a kettlebell guy name Scott Iardella. Had to copy and paste it sorry.
" Should we warm-up before we train?
Is a warm-up really necessary?
You probably know that the answer is YES.
But, why?
There are 4 big reasons why warming-up makes a lot of sense and can be a major variable to help keep us strong, resilient, and injury-free.
In the most simple terms, here's why:
To P.R.E.P. (Prepare, Rehearse, Elevate, & Prime). Prepare. To prepare the tissues, joints, muscles, and tendons for loading. Rehearsal. To rehearse movement patterns before loading them. Elevate. To elevate tissue temperature and increase blood flow. Prime. To prime the nervous system to optimally prepare for loaded movements. So, the goals of the warm-up should be done to achieve these 4 things.
Now, here's a specific example of how I recently used kettlebells to effectively "warm-up" prior to a Weightlifting session. One-hand kettlebell swings x 10 each side Goblet squat x 8 Kettlebell press x 5 each side This is so simple, right?
That was my "warm-up."
I repeated this 3 rounds, which didn't take much time at all to move through.
Now, here's what I noticed.
The first round, I was a little tight - and not as crisp.
The next round, I was moving significantly better.
The last round, I was ready to get to the barbell. I was ready to go. I was fully "prepped."
When I started with the barbell, I also did 2 sets of 5 of "bar only" movements (squat, as an example) to further "rehearse" and "prime" the movements.
As I wrap this week's lesson up, here's some final considerations for your warm-up practice: Keep it simple Work general to specific Don't spend "excessive" time warming-up - do only what's necessary Think about about P.R.E.P. - why you are warming-up I hope this was helpful.
I know that we all want to stay strong and be resilient.
None of us want to deal with any kind of nasty, nagging injury, so it's important to do the right things."
-Scott
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Post by dynoman on Oct 14, 2018 23:11:07 GMT
Warming up for me is a must because of my shoulder issues,I spend about 15 minutes warming up my shoulders before I workout and it helps me a lot.
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Warm Up
Oct 14, 2018 23:13:35 GMT
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Post by dynoman on Oct 14, 2018 23:13:35 GMT
I have to warm up,it's a must for me with my shoulder issues, I take about 15 minutes to warm up my shoulders before I workout,and it helps me a lot.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Warm Up
Oct 14, 2018 23:25:30 GMT
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Post by Michael on Oct 14, 2018 23:25:30 GMT
Warming up for me is a must because of my shoulder issues,I spend about 15 minutes warming up my shoulders before I workout and it helps me a lot. What does Your warm up consist of?
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Post by Weider Champion on Oct 14, 2018 23:45:22 GMT
I never warm-up but start lighter and work towards my max. increasing weight each set.
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stuke
Caneguru
Posts: 905
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Warm Up
Oct 15, 2018 9:31:52 GMT
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Post by stuke on Oct 15, 2018 9:31:52 GMT
I never warm-up but start lighter and work towards my max. increasing weight each set. [/quote Same here. I don't believe warm ups other than lighter sets are necessary for everyone. Lest's face it, the concept of warming up before intense physical activity is an invention, I doubt early man had the luxury and I can't believe the body requires it.
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Post by Bruce Tackett on Oct 15, 2018 11:35:55 GMT
For a warm up, I begin by doing jumping jacks, and then I twist my torso from left to right with my arms pointing straight out and flinging around with my torso. I believe there's a name for this, but I don't know what it is. Next I do the all-important Good Morning stretch, and then The Egyptian, and finally an isometric OHP.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Warm Up
Oct 15, 2018 13:27:50 GMT
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Post by Michael on Oct 15, 2018 13:27:50 GMT
That's a nice little warm up Bruce. If I lifted weights I would definitely warm up with light sets like you guys. I can't just jump out of bed and exercise so it takes me a nice little warm up to get ready.
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Post by mr potatohead on Oct 15, 2018 14:24:09 GMT
Light work to start IS a warm up. I've not seen or heard of anyone who does not warm up before their full-on resistance exercise, although they may not think of it that way. Walking/riding bike to the gym = warm up. Starting with low impact exercise of any kind, no matter if very light resistance, calisthenics or BW = warm up. I've never noticed anyone go in fresh and try to pull a near PR lift.
"Early man" would likely have done what I've done when doing physical work - ease into doing the work activity and then ramp it up = warm up. The reductionistic mind-game of separating out bits and parts of exercise into boxes, like the "warm up box" that only exists in our brains, is just a perspective that we need to do something specific and different from the movement patterns of the more strenuous exercise we are about to do. We don't. Just do your exercise, but do it much lighter. Automatic warm up. No big deal.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Oct 15, 2018 14:38:01 GMT
For my warmup, I do the Caneguru trot
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Post by Bruce Tackett on Oct 15, 2018 14:56:37 GMT
MBS just got a promotion.
I forgot to mention that a dead hang is also a part of my warmup.
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Post by Reg Park Fan on Oct 15, 2018 15:23:31 GMT
Light work to start IS a warm up. I don't warm up with jumping Jacks or rope skipping or stationary bike and other who.
For chest I go straight into a good weight for 8 to 10 reps doing DB fly's and press after moderately heavy flat bench pull overs which is 20 reps. Some exercises require more reps obviously, like calves and squatting. Doing back rows I start lighter than my heaviest to make sure there's no weak spots to be concerned about. Doing shoulders I do some mobility with DB's looking for weak spots. Being older I check for weak spots like some knee mobility, if all is fine then go ahead with squatting, again slow at first, I don't do anything dead fast, fast squatting like Hindu John does is asking for trouble.
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Post by dynoman on Oct 15, 2018 18:53:20 GMT
Michael,my warm up consists of 4 minutes on the arm bicycle,light to medium tension,2 minutes each way,1 sets of 50 reps of the following,small arm circles,forward and backwards,large arm circles in the front forward and backwards,arms straight in front of me,small circles in each direction 1 set,30 reps each direction,band pull aparts,2x20 reps,the Egyptian 1x50,external and internal rotations with a band 1x20 each, hang from pull up bar 1x30 seconds,its quite a bit,but with all my shoulder surgeries I have had,my shoulders are warmed up and feel great after the warm up,and after my workout, I hang from the pull up bar for 3x 30 seconds each,I do this about 5 days per week.the hanging from the pull up bar.
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Warm Up
Oct 24, 2018 22:04:37 GMT
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Post by FitVet1 on Oct 24, 2018 22:04:37 GMT
I know I'm new here but I also train in the early morning. I always do several join rotations and bends to get my body moving, between military are injuries and motorcycle accidents I'm a little banged up. Then I do my morning workout. I also do a very light warm up before my everything training. But since I've been moving g all day I don't feel the need to conduct a full warm up so to speak. If I am nursing an injury or aggravation I will warm up that area very thoroughly.
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Dave Reslo
Caneguru
Not quite severely obese
Posts: 1,466
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Post by Dave Reslo on Oct 24, 2018 23:19:44 GMT
I agree that warmups are most important if you exercise in the morning. As I understand it, certain protective fluids aren't present then which are present later in the day. I mostly exercise in the late afternoon but if part of me is feeling sore or stiff afterwards then next time I'll try and warm it up first. For me that means some dynamic stretches, kicking my legs around and whatnot.
As Mikey said, easing into movements seems to be the natural way, including rep speed but also range of motion where appropriate. Also, if you train using a "ladders" scheme, you'll probably find no specific warmup needed.
Sometimes I'll also try and "prime" my body with some foot stomps or some explosive movements, although that's not really the same thing.
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