You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
How do YOU warm up?
- Thread starter cannavaro
- Start date
This probably won't help much of you , but here's how I warm up before any exercise.
I stretch, then I preform kata.
for those who don't know what kata is, its a set of predetermined martial arts techniques. Some say its a mock fight between imaginary assailants, but I consider it a movement and focus drill.
I start with a kata called Heian Shodan (Peaceful mind #1) and go through to Heian godan (peaceful mind #5), then I do tekki shodan (iron horse # 1). By that time, i'm loose, warm, sweating, and its far less boring than riding a bike for 5 minutes. I can do all 6 katas in about 12 minutes.
I stretch, then I preform kata.
for those who don't know what kata is, its a set of predetermined martial arts techniques. Some say its a mock fight between imaginary assailants, but I consider it a movement and focus drill.
I start with a kata called Heian Shodan (Peaceful mind #1) and go through to Heian godan (peaceful mind #5), then I do tekki shodan (iron horse # 1). By that time, i'm loose, warm, sweating, and its far less boring than riding a bike for 5 minutes. I can do all 6 katas in about 12 minutes.
3 minutes on the bike mainly just to gather my thoughts and begin to focus on the workout ahead. some deep knee bends then start with warm up sets. my first lift is almost always squats or deadlifts with a very light weight then working up.
i cant just jump in and grab the bar, i need to be in motion first and have my mind focused.
i cant just jump in and grab the bar, i need to be in motion first and have my mind focused.
I focus all day long at work, adn then heavy focus the 30 mins before I leave for the gym.
My warmup consists of light sets of my first daily exercise, like 40% of my working weight, high reps (usually 14-20). Helps pre-fill muscles with blood, lubricate joints, and then I go heavy.
And I never stretch prior to lifting. I stretch during and after. Pre-stretching too vigorously will cause damage, becasue the muscles aren't warm and aren't as elastic yet.
My warmup consists of light sets of my first daily exercise, like 40% of my working weight, high reps (usually 14-20). Helps pre-fill muscles with blood, lubricate joints, and then I go heavy.
And I never stretch prior to lifting. I stretch during and after. Pre-stretching too vigorously will cause damage, becasue the muscles aren't warm and aren't as elastic yet.
5 minutes of cardio beforehand should take care of that.malkore said:Pre-stretching too vigorously will cause damage, becasue the muscles aren't warm and aren't as elastic yet.
rather than type it all out, let me email you what I have my clients do for a warm-up.
it's a medicine ball warm-up that increases HR and blood flow to the entire body, rather than just to the legs as your typical treadmill warm-up does. Chances are youre going to exercise the whole body, so you need to warm-up the whole body.
Check it out here:
warm-up@sendfree.com
it's an email address that, if you send a blank email to, will send you the warm-up right back to your inbox.
Great question!!
it's a medicine ball warm-up that increases HR and blood flow to the entire body, rather than just to the legs as your typical treadmill warm-up does. Chances are youre going to exercise the whole body, so you need to warm-up the whole body.
Check it out here:
warm-up@sendfree.com
it's an email address that, if you send a blank email to, will send you the warm-up right back to your inbox.
Great question!!
karl78 said:5 minutes of cardio beforehand should take care of that.
my gym has no cardio equipment that works the upper body, thus doesn't warm it up directly. I suppose jogging, but that still doesn't hit the pecs, back, or arms very effectively. sure it gets the blood flowing, but it doesn't really pump up the torso muscles.
Sometimes I do cycle for 5 mins on leg day...and after legs, I often do 10 mins of a slow walk ,10-15% grade on the treadmill to 'walk it off'.
I read that it helps clear lactic acid from the muscles...I've also read that lactic acid doesn't actually 'build up' in the muscles.
Either way, it does help my legs feel better after a heavy squat day, and is an effective cooldown after leg day. Its worth trying to see if you like it.