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Why warm up?



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DRAGONCHILDE
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1/26/13 4:11 P

With the treadmill, the best way to warm up is the treadmill. :) Just start walking at a slower rate than you intend to walk/run on it later! If you're going to use an incline, warm up at a lower incline. That's it!



KAYLABGAME
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1/26/13 2:23 A

Thanks! Wasn't hurting tonight! :)



CHERIMOOSE
Posts: 387
1/25/13 1:37 P

KAYLABGAME - try stretching your calves, for 20 seconds, whenever they act up: firstaid.webmd.com/calf-stretch
If it helps, you may need to stretch them throughout the day.



BREWMASTERBILL
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1/25/13 6:51 A

Walk on the treadmill.



KAYLABGAME
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1/25/13 3:12 A

Whats the best way to warm up before doing the treadmill? I got on the treadmill tonight and really felt my calves burning and almost cramping after just a minute and it felt like I should have done SOMETHING before hand. I had been at work all night prior to it and was tired from running around anyways, but don't know if that really had anything to do with it since I had already been off work for 30 minutes before I got to the gym.



WAYCAT
Posts: 974
1/25/13 1:19 A

GORDOMOOSE wrote:

"Waycat -- not to change the subject, but you might consider adding a couple sets of straight squats and lunges, with no added added curls or other movements. The leg muscles are much stronger than arms & shoulders and therefore require more weight to get a proper workout - more weight than you can curl or press. With combo exercises, the arms & shoulders tend to poop out before the legs. "

You're dead right there - I always find my shoulders giving out way before my legs do. I've done lunges before just holding weights but not curling or lifting them, and have found that I've been able to concentrate alot more on good form and really working my legs without having to worry about arms as well.

Thanks for the tips - I shall give it a go on my next strength day!



DRAGONCHILDE
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1/24/13 8:41 P

Soreness isn't about how well you've stretched or warmed up. Warm ups have more to do with injury prevention.

Soreness is generally caused by microscopic tears in the muscle fibers; that's not something that can be prevented by a warm up. :)



BREWMASTERBILL
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1/24/13 6:29 P

I don't think there is any evidence that says it reduces soreness. None that I could find any way.



GRATTECIELLA
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1/24/13 6:16 P

Do warmups reduce muscle soreness after a workout? Or only reduce the risk of injury?



FIELDWORKING
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1/24/13 6:10 P

I haven't actually done any "official" warm-ups before I begin working out. I go to the gym early in the morning to workout (I'm there when they open up - 5:30 am). I figure that I get warmed up when I get out of bed, make my bed, get myself dressed, to campus, and then walk to the gym from my car. The walk alone from my car to the gym is a good warm up. I can understand needing to warm up if you're doing something extremely strenuous but it's not like I'm trying to be a bodybuilder or run some kind of marathon. For me, I think that I get enough of a warmup before I get to the gym.



CHERIMOOSE
Posts: 387
1/24/13 4:41 P

=====
"I wonder if there is any actual research on the merits of warming up?"
=====

Yes, there is evidence that certain kinds of warm-ups can reduce injuries and improve performance:
www.ncbi.nlm.nih.gov/pubmed/19996770
www.ncbi.nlm.nih.gov/pubmed/18027995
It also can improve exercise-induced asthma:
www.ncbi.nlm.nih.gov/pubmed/21811185

I agree with Bill about doing a warm-up set or 2 with a lighter weight. One benefit is to think through the elements of good form and work on the skills involved. It also makes the joints release synovial fluid, which acts as lubricant in the joints.

Waycat -- not to change the subject, but you might consider adding a couple sets of straight squats and lunges, with no added added curls or other movements. The leg muscles are much stronger than arms & shoulders and therefore require more weight to get a proper workout - more weight than you can curl or press. With combo exercises, the arms & shoulders tend to poop out before the legs.




PSCHIAVONE2
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1/24/13 3:02 P

Wow, I have been in competitive sports all my life and never have I warmed up. I do not warm up now. Do you think that primitive man asked the lions to give them a 10 minute warm up before they pounced? If they did they would have been dinner every time. I wonder if there is any actual research on the merits of warming up?



GRATTECIELLA
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1/24/13 2:53 P

You have convinced me. Thank you, everyone!



MAYBER
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1/24/13 2:22 P

warm up is just part of exercising and is important
just as stretching is important as you finish exercise
one day at a time



L1ZB3TH354
Posts: 329
1/24/13 9:00 A

Every time I don't warm up, I end up paying for it one way or another. I usually end up with an injury. So It is worth 5-10 minutes of doing some sort of warm up. Right now I am nursing a sore calf. I jump roped without warming up and I felt a rip going up my leg. That was more than a week ago! So please warm up!



PAXTONBLUE
Posts: 299
1/24/13 8:37 A

The biggest reason is to prevent injury. If you start your workout and you are pushing yourself really hard on muscles that haven't even been warmed up you run a high risk of injury.



SPRINGBABY80
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1/24/13 8:25 A

My trainer says it's very important to warm up. He says it helps the muscles and it also raises the heart rate so you can be ready to work out on the weights. He states without a warm up you can damage your muscles because they are not prepared to lift 80 pds for example when you just walk into a gym. You must prepare your body and it is very important to warm up and not just go straight to strength training.



GRATTECIELLA
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1/23/13 9:37 P

Than everyone for weighing in!



BREWMASTERBILL
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1/23/13 7:29 P

You could warm up with body weight only.



WAYCAT
Posts: 974
1/23/13 1:34 P

I do most of the usual moves:

Squats with overhead presses
Sumo squats with upright rows
Tricep kickbacks
Bent over rows
Deadlift with chest fly
Hammer curls
Lunges (front, back and side) with bicep curls with different grips
Chest fly while lying on my back
Push-ups
Planks

That's basically what I do.

I usually manage 3 set of 12 reps - this usually ensures that my last set is a struggle to maintain good form so hopefully I'm doing things right!



ALORTA
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1/23/13 1:33 P

The added benefit of the moving warmup vs the lighter starting set is that it also gives your muscles a bit of a stretch, which is also important. Still, its always a good idea to work up to your big weight vs starting at the top ^_^



BREWMASTERBILL
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1/23/13 9:56 A

Hard to say. What movements are you performing? How many reps per set? How many sets per session?



WAYCAT
Posts: 974
1/23/13 9:52 A

Brewmasterbill, your post is very interesting.
I had never considered this type of warmup before.

For my strength work I am at the moment using 4.5kg dumb bells (about 9 lbs I think).

So if I were to use say 2.5kg dumb bells to warm up with, would that be ok do you think?
Or should the warm up be with something even lighter?



BREWMASTERBILL
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1/23/13 9:19 A

Arguably the best warm up is doing the movements you're about to perform but with substantially less weight.

So if you bench 150, for example, you might consider doing a set of 45 pounds, then maybe a set with 90 pounds, then proceed to your workset. The heart rate has little to do with warming up. You're strength training, not doing cardio.



WAYCAT
Posts: 974
1/23/13 1:23 A

When I lift weights, my warm up usually consists of something like this:

Arm circles (circling both arms round and round, really stretching and making big wide circles)
Toe taps (Stand with feet hip width apart, arms out at the side parallel to the ground, twist and reach down to your left two with your right hand with arm straight, stand back up and repeat on the other side)
Jogging in place
Jumping Jacks
High Knees

I rotate these moves, doing each one for about 30 seconds, and keep repeating that sequence for about 5 minutes.

I find it warms up the whole body quite nicely and gets me lose and ready to lift weights.

Edited by: WAYCAT at: 1/23/2013 (01:24)


JESSAELINN
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1/23/13 12:58 A

Your muscles need an increase in blood in order to receive more oxygen as you work them. If you don't, and they are being demanded of something that they aren't getting enough oxygen to do, you'll strain them, leading to injury. Same thing happens for your lungs, but your brain controls that because it is a life-source: you breath faster the more you exert energy, right? Same idea.

Ideas for warming up

March in place for 5 minutes
Jumping jacks for 5 minutes
Denise Austen style warm-ups, including side, steps, back and forward



GRATTECIELLA
SparkPoints: (23,339)
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1/23/13 12:22 A

I know it is important to warm up before doing strength training -- but is this to get the heart rate up or to get the muscles warm? How will I know when I'm warm enough to begin strength training? At the gym I will go on the elliptical for 5-10 min, but if I'm working out at home, I don't have that option.



 
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