What's your warm up?

Blacktie.

So warm up is generally something I don't really consider at the gym. I walk the whole 1km to the gym and do my warm up sets in whatever big movement I'm doing that day and consider that my warm up. If I'm doing squats I'll do some mobility work for my hips but nothing major

Afterwards I generally just foam roll either later that day or the next day. Should I be doing more? What's your routine like?

the drifter

Coffee.

Hardonraging

10/15 or 20 min up hill run, increasing the incline every 5 mins ... gets the old heart going .. then it's straight in to the resistance

Stench Blossoms

Bit of a chat with the regulars.

squod

Gym bag weighted stair climb. 10-15 seconds X 1.

john_cappa

I have always found it bizarre that people often warm up for doing weights by doing cardio!

e.g. I do 10 min brisk walk then 10 mins on the rower and by them i am warmed up fir doing my weights etc.

Hardonraging

john_cappa wrote: »

I have always found it bizarre that people often warm up for doing weights by doing cardio!

e.g. I do 10 min brisk walk then 10 mins on the rower and by them i am warmed up fir doing my weights etc.

What's there to find bizarre about ? I'm doing RP on my set's .. so i want my heart rate to be up there and sweating like feck already .. cardio ... heart elevated .. straight to weight ... HIIT .. RP ... <insert more acronyms >

Inspector Coptoor

Hardonraging wrote: »

10/15 or 20 min up hill run, increasing the incline every 5 mins ... gets the old heart going .. then it's straight in to the resistance

Your warm up should be specific.

It should by its very nature prime the muscles you are going to use in your session.

Going for a run before benching or overhead pressing is just dumb.

And as for "getting the heart going", if your heart wasnt already "going", you'd be dead.

If you're going to be working upper body, do a specific upper bsck, shoulder, chest, triceps warm up, etc

Hardonraging

Inspector Coptoor wrote: »

Your warm up should be specific.

It should by its very nature prime the muscles you are going to use in your session.

Going for a run before benching or overhead pressing is just dumb.

And as for "getting the heart going", if your heart wasnt already "going", you'd be dead.

If you're going to be working upper body, do a specific upper bsck, shoulder, chest, triceps warm up, etc

That's a fair point, bar the 'heart going ' ref.. I think were splitting hair's here however, if you are aiming to do a resistance based program, based on HIIt or RP, then why not do cardio as part of your warm up ..

If however you are going to do a resistance program where you are doing low set's/ low rep's for building muscle then by all means do a few warm up set's with low weights..

john_cappa

Hardonraging wrote: »

What's there to find bizarre about ? I'm doing RP on my set's .. so i want my heart rate to be up there and sweating like feck already .. cardio ... heart elevated .. straight to weight ... HIIT .. RP ... <insert more acronyms >

i have no idea what RP stands for.

Hanley

john_cappa wrote: »

i have no idea what RP stands for.

Rest Pause most likely. Still doesn't explain the warm up tho.

nice_guy80

foam roll
static or dynamic stretch. (my favourite part of workout)
activation exercises - resistance bands shuffles or med ball chops etc

I have a variety of stuff I use for warm ups

Inspector Coptoor

Hardonraging wrote: »

That's a fair point, bar the 'heart going ' ref.. I think were splitting hair's here however, if you are aiming to do a resistance based program, based on HIIt or RP, then why not do cardio as part of your warm up ..

If however you are going to do a resistance program where you are doing low set's/ low rep's for building muscle then by all means do a few warm up set's with low weights..

I'm not splitting hairs.

You are just wrong.

When you "warm up" by "getting your heart going", I very much doubt your core temperature will be elevated much beyond 37 degrees as homeostasis will prevent this from happening.
This is WHY you sweat - to stop getting too warm.

Low sets/low reps/high weight is more for strength & power development than "building muscle mass".

You really need to do a lot more reading/research before you start throwing incorrect info around the place.

Antisocialiser

Mostly just some hip / shoulder mobility work... some scap somethings... maybe something with resistance bands...LOL JK

Scuba Ste

Sometimes I feel like all I do is warm up.

Nervous Wreck

Scuba Ste wrote: »

Sometimes I feel like all I do is warm up.

Amen.

RidleyRider

Depending on the day the warm up varies.

Everyday I do shoulder mobility work and have started doing some hip mobility too. If it's leg day I usually go on the stepper to get the blood flowing, that or a walk. Both usually used for warm up and getting my head in the right place. Back day I'll do back extensions, just working up to about 50% of what I could do. A warm up set or two before moving onto the working sets too.

Stretching and foam rolling for about 30mins a day everyday or so.

Inspector Coptoor

This is pretty much grade A horse manure.

Hammar

A0 wrote: »

Your warm-up should be general (cardio; bike, run or row) then specific. You should always break a sweat (or be close to) before doing your specific warm-up and priming the muscle which will be involved in the session. Oftentimes people go for a 10-12 min. general warm-up before a gym session as muscle temperature rises rapidly within the first 5 minutes of exercise and reaches a plateau after 10–20 minutes of exercise. Some also do passive warm-up as well (shower / lukewarm water). Weather / Temperature affect warm-up / passive warm-up durations.

In B4 Will Heffernan.

A0

Hammar wrote: »

In B4 Will Heffernan.

No - not my reading...

john_cappa

Break sweat then prime the muscle.

Gotcha.

A0

john_cappa wrote: »

Break sweat then prime the muscle.

Gotcha.

But don't break a bone.

A0

Inspector Coptoor wrote: »

This is pretty much grade A horse manure.

Primed and warmed...

Hardonraging

Inspector Coptoor wrote: »

When you "warm up" by "getting your heart going", I very much doubt your core temperature will be elevated much beyond 37 degrees as homeostasis will prevent this from happening.
This is WHY you sweat - to stop getting too warm.

/QUOTE]


You're reffering to Temperature, perhaps you're mistaken my originaal point, so i'll give you an example, instead of grabbing a bench and lifting 20 kg's, you should warm up with 5 kg's.. if you want to do HIIT and elevate your heart rate, why not do 10 /15 mins of cardio before hand ?

Inspector Coptoor

Hardonraging wrote: »

You're reffering to Temperature, perhaps you're mistaken my originaal point, so i'll give you an example, instead of grabbing a bench and lifting 20 kg's, you should warm up with 5 kg's.. if you want to do HIIT and elevate your heart rate, why not do 10 /15 mins of cardio before hand ?

The above is an example of what exactly?

You start off ok by saying that to perform an exercise using xkg that a few warm up sets using 0.25x would be a good idea.

I agree with this.

Then you say that I'd be better off preparing to use those 20kg DBs by going for a bit of an auld jog first?

This, I don't, can't & won't agree with.

It's like saying you should train for a marathon by rowing.

I also think you fail to recognize the kind of exercises HIIT should be used for

Will Heffernan

nice_guy80 wrote: »

foam roll
static or dynamic stretch. (my favourite part of workout)
activation exercises - resistance bands shuffles or med ball chops etc

I have a variety of stuff I use for warm ups

If you chucked some specific mobility work in between the stretching and activation work you'd have it pretty much spot on in my opinion.

Will Heffernan

Scuba Ste wrote: »

Sometimes I feel like all I do is warm up.

For the majority of people...that would probably be the best thing they could do.

I've had people do a program of mobility, stability and core work get DOMS from it alone.

You could have a trainee do what I've outlined above and throw in some deadlift variation and some pressing variations in one session and some squat variation and pull up variation in another session and repeat that and they'd be in better shape that most of the posters on this board in 8 weeks of 4 x 60min sessions a week with an appropriate diet.

So in short Scuba Ste...if you feel like all you do is warm up...then you are probably luckier than most here.

Will Heffernan

Hammar wrote: »

In B4 Will Heffernan.

Where did that post go? The one you quoted?

Hammar

Will Heffernan wrote: »

Where did that post go? The one you quoted?

He/she deleted it. Judging by A0's post's, we got trolled.

A0

Blacktie. wrote: »

So warm up is generally something I don't really consider at the gym. I walk the whole 1km to the gym and do my warm up sets in whatever big movement I'm doing that day and consider that my warm up. If I'm doing squats I'll do some mobility work for my hips but nothing major

Afterwards I generally just foam roll either later that day or the next day. Should I be doing more? What's your routine like?

Your warm-up should be general (cardio; bike, run or row) then specific. You should always break a sweat (or be close to) before doing your specific warm-up and priming the muscle which will be involved in the session. Oftentimes people go for a 10-12 min. general warm-up before a gym session as muscle temperature rises rapidly within the first 5 minutes of exercise and reaches a plateau after 10–20 minutes of exercise. Some also do passive warm-up as well (shower / lukewarm water). Weather / Temperature affect warm-up / passive warm-up durations.

nice_guy80

Will Heffernan wrote: »

If you chucked some specific mobility work in between the stretching and activation work you'd have it pretty much spot on in my opinion.

yeah, I do, sometimes....
depends on what workout I'm doing

Hardonraging

Inspector Coptoor wrote: »

Then you say that I'd be better off preparing to use those 20kg DBs by going for a bit of an auld jog first?

Not at all, I'm quite sure i said ...

instead of grabbing a bench and lifting 20 kg's, you should warm up with 5 kg's

I then went to on echo what others have said, I do cardio before i start my HIIT ..

You on the other hand confused Temperature with the topic which is warming up .. not increasing your core temp..

Inspector Coptoor

Hardonraging wrote: »

Not at all, I'm quite sure i said ...

I then went to on echo what others have said, I do cardio before i start my HIIT ..

You on the other hand confused Temperature with the topic which is warming up .. not increasing your core temp..

Define "warming up" for me then in this context.

Hardonraging

Inspector Coptoor wrote: »

Define "warming up" for me then in this context.

I think somebody needs a hug to day ... :rolleyes:

A0

Hardonraging wrote: »

You on the other hand confused Temperature with the topic which is warming up .. not increasing your core temp..

That's true, some still think that warm-up is performed to increase core temperature and then go on telling others to do some reading / research...

Rossin

I asked for a warm up a few months ago and tommyknocker posted a few videos that I since copy

http://www.boards.ie/vbulletin/showthread.php?p=80762456

tmc86

cycle to the gym
5 min cross trainer with resistance increases every minute
foam rolling
static stretching
resistance band stretching
a few BW exersises

then a few light weight warm up reps for whichever bodypart I'm working that day.

don't really warm down though, just sit in the pool for a while, steam room/sauna

thegreatiam

Rossin wrote: »

I asked for a warm up a few months ago and tommyknocker posted a few videos that I since copy

http://www.boards.ie/vbulletin/showthread.php?p=80762456

thank you, i saw that months ago, tried to copy it, but couldnt remember where i saw it, have been looking for it ever since.

diegowhite

My warmup at the moment consists of:

Foam rolling
mobility work on upper back and chest
activation drills on scap
some hip opening work
light benching with ramp sets to a working weight

courtesy of James Hanley

this is specific for benching

My warmup, activates and primes the muscles I'm going to use in the workout, opens any tight areas to get me into better positioning and prevents injury from being in a bad position.
If I was doing running (HIIT or cardio or whatever) I'd change the warmup to do the same for the muscles around the hips, knees and ankles, don't think I'd get straight into an impact exercise like running for 10 mins to get ready for doing HIIT

Will Heffernan

diegowhite wrote: »

My warmup at the moment consists of:

Foam rolling
mobility work on upper back and chest
activation drills on scap
some hip opening work
light benching with ramp sets to a working weight

courtesy of James Hanley

this is specific for benching

My warmup, activates and primes the muscles I'm going to use in the workout, opens any tight areas to get me into better positioning and prevents injury from being in a bad position.
If I was doing running (HIIT or cardio or whatever) I'd change the warmup to do the same for the muscles around the hips, knees and ankles, don't think I'd get straight into an impact exercise like running for 10 mins to get ready for doing HIIT

So...shoulder and hip mobility and stability work. Sounds awesome. You should thank James Hanley for that every day you go to the gym. You are lucky to have a knowledgeable trainer taking care of you.

Inspector Coptoor

Hardonraging wrote: »

I think somebody needs a hug to day ... :rolleyes:

Great answer.
Well done.

A0 wrote: »

That's true, some still think that warm-up is performed to increase core temperature and then go on telling others to do some reading / research...

Some do still think that.
They are wrong.
Reading is good.
Try it some time.

Da Za

Why are people making "warming up" so complicated??

Do what you must to execute what you are about to do in your session, anything more is a waste of time and time which could be spent on your training specifics!

master-t

I do be so shattered after my 'Warm Up' that I find I'm 'Warming Down' before Ive even got on to my programme....

Will Heffernan

Da Za wrote: »

Why are people making "warming up" so complicated??

Do what you must to execute what you are about to do in your session, anything more is a waste of time and time which could be spent on your training specifics!

Because for the majority of people...and when I say majority I don't mean 51% I mean probably closer to 97% of people the warm up, prehab/mobility stuff and probably their cardio has way more of a positive effect on their health and fitness than all the stuff they do that they call training. I'd say the majority of people and when I say majority I'd say closer to 51% of people are probably doing more damage to themselves long term with their 'training' than they are having a positive impact on their health and fitness.

A0

Inspector Coptoor wrote: »

Some do still think that.
They are wrong.
Reading is good.
Try it some time.

Don't be upset glad you admit it - and we will all follow your instructions inspector.

Da Za

Will Heffernan wrote: »

Because for the majority of people...and when I say majority I don't mean 51% I mean probably closer to 97% of people the warm up, prehab/mobility stuff and probably their cardio has way more of a positive effect on their health and fitness than all the stuff they do that they call training. I'd say the majority of people and when I say majority I'd say closer to 51% of people are probably doing more damage to themselves long term with their 'training' than they are having a positive impact on their health and fitness.

I shouldn't have forgotten who my audience was here.

As you have reiterated this is a Health and Fitness forum and then the goal by association must be to be fitter and healthier.

Nutrition is huge in this. Also, the majority of Irish people and by majority I mean closer to 97% then 51% drink in excess and partake in unhealthy activities which in turn causes more damage.

My goal for instance is not health and fitness but that can come as a byproduct of what I do!

All restorative work can also be completed on non-'training' days too.

RomanGod

My warmup is your workout

thegreatiam

pre-gym (when I can)
some light mobility work ala the vid Rossin posted, foam rolling and shoulder dislocates.

at the gym, depending on the day more of the video stuff, but more prolonged duration, then I try to add more stretches in for my legs and shoulders.

Plenty of BW squats.

Then to the rack, for a few squats :
5x20
5x30
5x40
into work weight sets.

same for each exercise.

For the boxing and Bjj
I do a pre warm up at home, then the dynamic stretching before the class begins, then join in with the group warm up:
Boxing: shadow box 2 mins, 10 squats, 10 press ups 10 situps 2 mins shadow box repeat until the instructor sees me start to cry.
fire hydrants, back leg raises, neck and shoulder mobility.

Bjj is usually joint mobility, esp. neck wrists and ankles.
then shrimping, gorilla walks, forward and back rolls, "spider-man" crawls (not too sure what they are called but I'm sticking with that name).

Ive found that its the warm up that usually kills me in the classes. often have to sit out a move and catch up. while everyone else is slightly out of breath.

squod

Will Heffernan wrote: »

Because for the majority of people.....the warm up, prehab/mobility stuff and probably their cardio has way more of a positive effect on their health and fitness than all the stuff they do that they call training.

Shush! All you're going to do now is make a queue for floor space in the gym.

chriity139

2km run first 1km at 12 k/ph, then i up the speed every 100m for the next km then i hit the weights

Brian?

6 mins on an elliptical

Foam roll calves, quads, lats, upper back. Roll glutes and hams with baseball.

Dynamic warmup
-toe walks
-heel walks
-jogging hIgh knees
-jogging arse kicks
-no. 8 of the warmup poster in my physios office


Stretch hip flexors, hams, glutes and pecs.

Shoulder dislocates, scaps push ups and pull ups. Monster walks with band.

Is that a warmup? After it I lift things so I think so. The "warm up" is designed to fix me.