Hot answers tagged warm-up
8
It sounds like you've got a few things going on here, and I would suggest seeing a physiotherapist to get a personalized assessment and treatment prescription. What I'll say here is only a guess, so take it with a grain of salt.
The calf muscles are major players in skipping. When they contract, you foot goes into a plantar-flexed position, helping to power ...
8
The Benefits of Increasing Cumulative Work
As Jonathon Sullivan notes in his discussion of the work of McBride, Haines, and Kirby in The Year in Strength Science 2011, warm-up sets may (or may not) contribute to development of maximum power:
if you train to actually increase your weight on explosive lifts, won’t you also be training your 60% lifts long ...
7
The first thing I would do is revisit proper form for your parkour workouts. You could be overusing your grip to compensate for weakness in your back or somewhere else.
As for lifting, make sure you're split is such that you only lift each muscle group once a week.
Before training you should stretch your forearms. There are 4 stretches.
Extend one arm ...
7
It sounds like you either injured yourself or have exposed a "weak link" in your body, meaning your wrists/forearms are not strong enough to support your movements.
I would suggest going into a rehab "mode" where you focus on strengthening the injured parts of your body, approx 4-6 weeks. Note I would recommend that during this period, you avoid any ...
6
Neuromuscular Activation and Dynamic Stretching
Here is an excellent video on a dynamic stretching routine for running. It demonstrates 9 dynamic stretches. I've been using this routine several times a week for months now. It is a great way to get warmed up before hitting the road/treadmill/trails. It includes:
Walking Deadlifts (Drinking Bird)
Knee ...
6
When you say "hurt", do you think its a muscle soreness (a broad, burning sensation in your muscles), or joint pain (sharp, localized pain in your elbows, shoulders, or upper back)? If its muscle soreness, that's to be expected. Joint pain is something else.
Its possible that you don't have a "warming up" problem, but that you're just not strong enough to ...
6
There's not really a correlation between twitching your fingers and power in your legs. Plus, you don't "activate" your fast twitch fibers. There isn't a switch that turns them on, and they are not independent. You would also be using the slow twitch fibers in the muscle as well. So physically speaking, the finger twitching isn't doing what she says/thinks ...
5
Yes, you should stretch before running, but not the sit down and reach kind of stretching. That is called static stretching, and is best done on fully warmed up muscles, at the end of workouts. What you want to do is dynamic stretching, which is the walk and run slowly recommendation. Dynamic stretching is doing motions that mimic what you will be doing in ...
5
I nix the second set at 45 pounds, but do full sets of five for all my warm-ups. With deadlifts I take bigger jumps: 145x5, 215x5, 285x5, then my work set at 340x5.
Building up gradually is a great way to avoid injury. There's a limit to how much you can omit before you start rolling the dice. I'm not a big believer in the lasting efficacy of a half-hour ...
5
Actually, I do both. I run 5 minutes on the treadmill to get my heart active from a long day at the office, get the blood pumping through my body, fresh oxygen in the muscles.
Then, before I work on a certain group of muscles, my first set of the exercise consists of doing 10 - 15 quick reps with a light weight, just to make sure the muscles I will be using ...
5
Here's a great article describing your symptoms, how to test and steps to take to correct:
http://www.bodybuilding.com/fun/drryan26.htm
I think the # 1 point is (from the article) Get the right diagnosis...without that, you don't really know what it is. I would have suggested against using any kind of wrist support, since long term it's not 'fixing' the ...
4
Seriously, I had this issue when I used to work as a stock boy at KMart a long time ago. The doctor called it tennis elbow. This had occurred one summer when we had been receiving tons of bikes in boxes. All the boxes were the same size, shape and weight. And I picked them all up and carried them the same way from the truck to the conveyor belt going into ...
4
+1 for the joint rotations/etc, but I'd also just do overhead presses with nothing--just move your arms up and down, with your hands at varying widths, keeping your elbows in the same plane as the body.
I also do a vertically-oriented breast stroke while rotating my wrists through a full range of motion; it's one of my favorite "just move" uh... moves.
...
4
I have been a runner for about 25 years and do not stretch before running. I use two types of warmup routines based on the type of running.
If the run is a distance run I simply begin at a slow jogging pace and speed up as I begin to feel "warm" (sweat and breathing rate are good cues).
When I do a sprint workout I begin with a slow lap rotating the ...
4
I would suggest putting goals and a exercise plan together so you can workout in a progressive manner without getting injured or discouraged. Doing 2 pull ups and being in pain for a few days is a sign that you need to build up your core and back (and probably all other) main muscle groups. Don't get discouraged, get organized, set goals and plan it out.
3
According to a recent study, stretching of any kind before running does not aid in the prevention of injury.
The study found that stretching before running neither prevents nor
causes injury. In fact, the most significant risk factors for injury
included the following:
history of chronic injury or injury in the past four months;
higher body ...
3
Remember the standard advice for all things running: we are an experiment of one and you need to find what works best for you.
You haven't said what distance you're warming up for or if you're talking about racing or merely training.
Stretching
Yes, the research on this is discouraging or, at best, mixed. However, a great many health professionals will ...
3
The methods that have worked for me are:
A thorough morning warm-up just after I wake up the day of the tournament. This consists of rotating all my joints about 10 times, followed by a 5 minute jog or similar, and finishing with 3 sets of 10 leg swings in each direction (forward, backward, sideward) and arm swings similarly (forward and backward). This is ...
3
Here are some ideas for helping you put together a Stretching Program for Injury Prevention:
Proper Hydration is a very important component of preparing the body for successful stretching. Shock absorbing tissues like cartilage and fascia require good hydration in order to do their job effectively. Ming Chew covers this well in his book, The Permanent ...
3
6 x 3 minute rounds seems a lot for a warm up. I would imagine you would be tired and unable to do a complete weight training program. What are your goals? and why did your personal trainer suggest this program? If your focus is on improving cardio, this might be right, but if it's strength training....you would normally do a light warm up, focus on the ...
3
Dynamic exercises are commonly used for warm-ups. Tom Kurz recommends rotating the joints, jogging or otherwise getting the heart rate up for five minutes, then dynamic stretches of the legs, arms, and trunk.
Whether you need it for bodyweight exercise is another question. I feel better with a warm-up regardless of the content of the workout. The point of ...
2
Depends on your race distance. For races involving mostly aerobic energy, I think you are ok to stick to the simple 10-15 minute "get blood flowing" warm up.
For races that involve more anerobic energy, try this 30 minutes before you race.
1) 10 minutes easy designed to get blood in the legs and the lungs.
2) 2-3 minutes a little below race intensity.
3) 30 ...
2
It's best to stretch immediately after exercise. When you work out, your muscles are contracting and shortening. Stretching will help lengthen your muscles again, and your muscles will be warmest immediately after your workout. If you wait, your muscles may become stiff. Waiting a couple of minutes (while you cool down for example) is fine, but if you wait a ...
2
Based on the information you have in this question (not sure if it is inspired by another), there is little benefit to stretching before you start your walk. Walking in and of itself doesn't present a tremendous load on the body or cardiovascular system. The range of motion is not greater than what you currently need for regular life. In short, stretching ...
2
You might not need to warm up your calves more. You might just be dehydrated.
Try reducing caffeine consumption, increasing water consumption, monitor your salt intake (if you're eating a ton of processed food, do that less, if you're eating all whole foods, make sure you get enough salt). I've heard potassium could help, but I've also heard it's a myth, ...
2
Jump rope! Maybe do one-legged in sets of paradiddles (left - right - left - left - right - left - right - right). I find when you do one legged jump roping it naturally keeps you on your toes (which will work your calfs more) and helps to ensure you aren't favoring one side.
If your only goal is to warm up the calf muscle, you shouldn't need to do that ...
2
It depends on what kind of running you are doing. If you are doing a low intensity distance run, no need to do any stretching or warmup.
If you are doing a more intense aerobic run you should start with a low intensity warmup run (1/2 mile should be sufficient but ultimately it'll be dictated by your fitness level and the workout you are warning up for).
...
2
I've had similar issues, and it's a struggle to balance on the line between competing cold and getting exhausted from training warm.
What's worked for me is:
Warm up once when I arrive, hitting an anaerobic threshold. I want to feel burning in all my key muscle areas, and be winded. Then I stop immediately.
I try to time getting "re-warmed" 10 minutes ...
2
I just do one set of 5 at between 1/3 to 1/2 my work set for warmup*. I used to do 3 warmup sets of gradually escalating weight, but I haven't found that's any better than just doing one. If you want to play it safe, do a couple more sets, and when you feel comfortable with it you can start scaling back.
*I also take a hot Epsom-salt bath before heading to ...
Only top voted, non community-wiki answers of a minimum length are eligible
