Hot answers tagged

12

First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


11

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 ...


8

Relevance of front and overhead squats as warm-up for back squats Warm-up sets are meant to prepare the entire body for the heavy challenge of the work sets. They're not used to practice other lifts, or to be challenging in themselves. Warm-ups are there to increase flexibility and blood flow, and to practice impeccable form in preparation for the challenge ...


8

If i got your question right, you can't do a single push-up and you want to change that. There are several ways to make "easier" push-ups. You can try to: do them on your knees standing/leaning against a wall with your hands in a higher position, on a chair or sth. If you just want to be able to do push-ups, i think you can start by doing some of these ...


8

I've read that I should do warm-up before running and stretch after running. Is that correct? Yes. Do that. Warm up by running slowly and gradually increasing the pace, or with dynamic stretching movements like lunges, air squats, leg swings, running sideways or backwards, swinging the arms, and trunk rotations.


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 ...


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

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

It's perfectly common to warm up your upper body by simply doing upper body work. If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench press, before you jump into your working sets. In between these sets, I recommend some light, dynamic stretches, just to keep the blood flowing even while ...


5

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 ...


5

Generally, if you want to perform an exercise set then a warm up is preferred. We all know this, but I found some great documentation on what a warm up actually does, and why one should do it. Most notably: What does a warm up do? increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients; warms your muscles, which promotes the ...


5

If you are young, you can get away with it. If you did that for years while you were young (like I did), your joints will be wore out when you reach my age (44). I always warm up, now. I wish I had warmed up more when I was younger, but I didn't really see any point to it. For chest day, some good chest stretches help (grab a pole, twist your body, and ...


4

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 ...


4

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 ...


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.


4

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 ...


4

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 ...


4

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 ...


4

Muscle "pump" is nothing more than increased blood flow into a muscle from exertion. If you have a higher pump sensation than usual, then I'd look at something else as the cause. More caffeine or salt than usual, dehydration, other factors that would contribute to this.


4

If your question is about how to keep your balance while doing one, spread your legs a little further apart. Hands should be shoulder width, and legs can be about the same.


4

If you can't yet do a full push-up, I'd work on your planks (from your elbows and also from a full push-up position), trying to keep your entire trunk, abs, and butt squeezed for several sets of 30 seconds to a minute. I'd also do incline push-ups using a wall or chair, and try some Down Dog from yoga.


4

A warm up is often dependent on the sport. For instance, before I play soccer,i specifically warm up my legs because I know I will be using them the most. I wouldn't warm up my arms. As you stated, warming up is getting the blood flowing, and this is exactly right. Your muscles do not receive as much blood flow when they are not in extreme use, so doing some ...


4

Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you. Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing ...


4

The beauty of the farmer's walk is its simplicity. You can add it to any training program and make the program better. I'll do some version of a loaded carry at the end of every strength training workout. Here's an example of how they could be built into a program: Day 1 – Push Day. Add one set of standard farmer's walks. Day 2 – Pull Day. Add one set of ...


4

The way you want to warm up depends vastly on the type of sport. It's hard to tell you what you can change since you haven't added any of your current ways of warming up, but I'll give it a go. (maybe you could add some in the comments?) For some sports dynamic or active stretching works really well, I would assume this would work well for both parkour and ...


4

It is a form of external rotation and works on the rotator cuff. Related exercises covers the topic in more detail, but I'll emphasize using light weights as the muscles involved are comparatively small. Using a horizontal cable to put all of the load against the direction of motion, or lying down so that gravity accomplishes the same thing is probably ...


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

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 ...


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