Warm up

holdfast

I guess I am those guys that think time spent on warm is time wasted.I read once in some mag that warming up was not need, great I thought. But now I have changed my mind and I have been looking around at different warm up routines out there, and trying to mix one together that can be done quickly, little space and little equipment. What type warm up routine do you do ?

Cheers

GampDub

Advice I was given a long time ago about Warm Ups was to do whatever exercise(s) you intended doing in your training session at a lighter pace or with a much lighter weight! i.e. do the exercise with little or no strain.

It will just get you muscles ready for whatever you intend to do during your workout!

This is not scientifically proven or anything just my opinion and something that never did me any harm...

SanoVitae

I think the theory behind warm-ups was that they literally help warm the body up, making the muscles more elastic and less prone to injuries.

Many people disagree with this, stating that regardless of warm-ups, your body temperature remains the same. They believe that it's poor exercise form which causes injury and not whether or not you performed a warm-up beforehand.

Personally, I perform a warm-up beforehand more for the mental rehearasal than anything else. It helps me focus on the hard work that follows.

Giggipaws

Hi there,

Tell me what type of sport you are doing, pls. I ask because I do different warm-up routine for different activity, e.g. skiing or weights lifting... Then I will try to give you my personal advice hoping you will find it helpful

Giggi

chadmustang

holdfast wrote: »

I guess I am those guys that think time spent on warm is time wasted.I read once in some mag that warming up was not need, great I thought. But now I have changed my mind and I have been looking around at different warm up routines out there, and trying to mix one together that can be done quickly, little space and little equipment. What type warm up routine do you do ?

Cheers

For upper body I do:
Band Pull aparts, shoulder dislocates, YTWLs, push ups and pull ups

For lower body I do:
Goblet squats, hip flexor stretches, more goblet squats and boot strapper squats.

Then I move on to whatever exercise I'm doing that day for a few light sets and work up to my working weight.

If you don't have time to warm up you don't have time to train.

holdfast

Cheers for the replies.

Giggipaws.com I do strength and condition routine about five days a week. Looks good chadmustang goblet squats and boot strappers come up a lot as well as hip flexors.

Where are some links I found for warm ups and mobility

http://www.mikemahler.com/articles/jointmobility.html

http://www.youtube.com/watch?v=WcfdITJ8khs&feature=channel

Giggipaws

Hi there,

I checked the links you posted, thank you - interesting material

What I do, and I recommend to my clients, is to start with 5-10 minutes of half-intense cycling or jogging.
Why? Because that really gets the blood into all main muscle groups (it is the blood that 'warms them up'!)- quads, hamstrings, biceps, triceps, lattisimus dorsi, traps, etc. Cycling is not warming up the upper body as much as jogging does, that's true and that's why I recommend it only to clients who are fairly obese or after lower body injury, or just totally unfit. Once you are fit enough and have no injuries, 5-10 mins of jogging will do the job just perfectly. No need to run for 15 minutes! 5-10 mins of steady jogging, when you really start to catch up your breath and start to sweat.
Then the routine in the Maxwell Dozen seems to me as a very good one.

The video on the youtube.com seems to me a little bit too intense, I have to say. Me personally I would not do it (starting by such a deep squat, why?) But OK, if you like it and feel good doing it, fair enough
But I would more recommend the kind of movements from Maxwell Daily Dozen pics They are good for joints warm up - that's very important.

So, to cut the long story short - I would start with muscles warm up by light cardiovascular activity and then I would warm up the joints with exercises, e.g. from Maxwell pics...

I hope this helps
Enjoy your workouts:)

Regards,
Giggipaws.com