Hot answers tagged warm-up
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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 ...
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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 ...
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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
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 ...
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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 ...
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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.
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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
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 ...
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
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 ...
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).
...
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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 ...
2
Your best warmup is going to be swimming. What I usually do for a warmup is a 500m swim of SKIPS. Swim 100m, Kick 100m, 100m IM, 100m Pull, 100m Swim. If you can't do all the strokes, do 400m SKPS.
I might also not make my most intense set the first one after the warmup, I might put in a threshold set of 10x100 on 1:45 (or whatever suits your swimming ...
2
A warmup is a very good idea, but it doesn't have to consist of what you normally think of as a warmup. The warmup should consist of low-key approximations of what you'll actually be doing. So for weights that might be going through the movements without any weights, then with lighter weights, before going to your work set. For running that would be walking ...
2
The best way to prepare for a real life situation is to train the same way, at least mostly. So, in your specific case, You should start by climbing stairs. You don't have to climb the same amount as will be in the competition, but start gradually and work your way up. Since this competition is about
1) Endurance
2) Strength
3) Speed
So you should train ...
2
I do a lot of rock climbing, and do a finger specific warmup for it, otherwise I get popping and clicking in my fingers, just like you describe. I don't use heavy grippers like you describe, so maybe someone else will have a more relevant post.
I use grip putty like this. Some sort of physical therapy putty might also work. I usually squeeze it with my ...
2
I'd say it's pretty risky to ask someone to box 6 3-minute rounds before doing weight training. As you said, you feel pretty tired and don't feel like you have 100% energy to do the weights, and as a result you won't be getting the benefits out of it that you could if you were fresh. Not to mention if you're fatigued you're more likely to be sloppy and make ...
2
A dynamic warm-up takes the muscles and joints thru their available ranges. It lubricates soft tissues and joints, increases circulation to the muscles, increases the heart rate and primes the nervous system. So a dynamic warm-up before bodyweight exercises helps to reduce injury by preparing the body to accept the load.
This video demonstrates a full body ...
1
Warm-ups are always good, both for the physical and the mental side of training.
To give an example of a warm up exercise with some structure in it, I can recommend "sun salutations" from yoga. For the last couple years, I have used them as my standard warm-up tool for both body weight and other exercises.
1
There has always been a debate about Dynamic vs. Static stretching, and when the right time for use of both are.
As an example, two hours before my football games, I tend to use dynamic stretching before static stretching. The reason behind this is that you want to activate and get blood pumping through your system before any static stretching is to be done ...
1
From what I've read, warm ups are good for getting your body warmed up and your muscles ready for stress. Think of your muscles like rubber bands. When a rubber band is cold, it has a tough time stretching and is prone to snapping if you put too much pressure on it. Now, take that same rubber band and warm it up to a decent temperature and it'll stretch ...
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What Robin is getting at, is that static/passive stretching (The general bend and touch toes type stretching) is not indicated BEFORE activity. That is where you want to do range of motion exercises in gradually increasing intensity and amplitude to warm up the muscles.
If you want to do a stretching routine that increases your range of motion in kicking, ...
1
You shouldn't do anything that's traditionally considered stretching, that is to say lifting your leg up on something to stretch your hamstrings or bending forward to touch your toes. That leads to a performance decrease and an increased risk of injury. This is because stretching weakens your muscles for a short period of time after you stretch.
Now that ...
1
I run or jump rope for five minutes, rotate all my joints, do some lunges, and then start lifting.
Don't over-think it. Just add weight in chunks between fifty and ninety pounds. Do one set of five reps at each jump. If you want, leave a few reps off the heavier warm-up sets, or add a second set with just the bar. See this related question for other ...
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