Warm ups

Iain1974

Iain1974

New member
What to people do for a warm up?

I run 10 mins @ 7mph as a warm up and then a 45-60 minute full body workout.
I'm currently in the process of switching over to a 3 day split (legs/shoulders, chest/tri and back/bicep) and was wondering if I ought to change-up my warm up.

I was wondering if I ought to stretch rather than run as a warm up. I note that a hard run (for me) may compromise lifting while I am recovering from my warm up.

Any experts have any comments?
 
So, unless you're in hardcore bodybuilding mode and want to hit your quads mega hard and don't want a SECOND of running to ruin them, then running is a good warmup because it tends to get the entire body going. Some people like dynamic stretching for warmups too, and they can be more targeted. Static stretching is a really bad idea for warmups since it increases the chance of injury during the workout, but if you want to stop the running then do dynamic stretches relevant to the upcoming workout. I'd say running is fine tho.
 
A 10 minute run is fine for a warmup as long as your not pushing yourself, alternately for lifting you can lift an extra light set before the working sets to warm up the specific muscles for the lift. you shouldn't need to recover from a warmup.

Don't do any static stretching until your muscles are warm but incorporating dynamic stretches is good as part of warmup.
 
A warm up should start off at a very low intensity and gradually increase over the warm-up phase. I typically wouldn't recommend running as a warm-up, but 5 mins brisk walking leading up to 5 mins of running could be OK. As trusylver said, you shouldn't need to recover from a warm up. Also, as clever plant said, static stretching is generally not a great idea to do before a warm-up or workout, as your risk for injury increases. A dynamic warm-up is also a great idea as your getting the joints and muscles ready for your workout, but you don't get the decrease in force-production that static stretching can result in.
 
Always stretch first. Then I do low-intensity on the elliptical and increase resistance progressively.
 
sorry, but "always stretch first" is really bad advice. Warm up, then stretch. You can't stretch when your muscles are cold unless you are interesting in hurting yourself. What's easier to bend ... a cold piece of metal, or a warm one? A cold piece of metal may snap, but a warm one will bend nicely ... your muscles aren't much different. Everything moves easier when warm.
 
I agree with Allcdnboy, your muscles need to be warm or you will injure yourself. I like to trail run and I start out walking up the mountain for the first 5 to 10 minutes, then I go into a slow jog then turn it up and run solid up and down hills for the next 30 minutes, then cool down coming down hill and stretch a little after. :iagree:
 
It is better to warm-up properly before the actual workouts. Start with easy jogging 10-20 min. There is several reasons for that. Your muscles needs some movement to stretch your tensions (so called active/dynamic stretching). In addition, your muscles and tensions became more flexible. It is also usually forgotten that proper warm with very low intensity starts your fat metabolism. And the most important thing is that this jogging increase the total amount of training, which means that you are more active and burn more energy. In addition, you develop your cardiovascular system.


If you want to stretch before your workouts, do it between your warm up (10-20 min) and main exercises.
 
I would advise you to do some stretching, then some high reps using low weight. That will get your heart and muscles prepared for the heavier sessions.
 
I actually prefer warming up just by doing light weight with high reps only. I might also just go up the stairs to my gym,instead of taking the lift :p
 
You must log in or register to reply here.
Back
Top