How do you warmup before workout?

[nyguy]

I read some programs that tells you to to do compound exercises with 50% of your regular workout weight, other recommend walking, etc.

On TAP, Lou Schuler says that on a warm day if you are sweating, warming up may not be nescessary.

How do you warmup and any specific reason for your choice?

Sorry if this has been a topic before, search function is disable.

[Marykaa]

good thread.. I've just been asking some people about that! I'm curious too.

for me.. I just do 10-12 minutes stationary bicycle at about 65% MaxHR. and during the second half of that.. I do arm and shoulder mouvements, as I cycle.

but I have been thinking about doing specifique warm-ups..

by the way.. if you google on subject + jpfitness you'll get the stuff.. like for warm-ups google on jpfitness

[nyguy]

Damn, I googled warmup and started reading from a website thinking: What the hell is this about?

Try a Warm-Up Routine

Try the following exercises (three to five repetitions each) for a warm-up routine:

Forward Arm Reach

Position arms out front, palms facing one another.
Raise one or both arms as high as possible (one arm may help the other if needed).
Slowly lower to starting position.
Shoulder Shrug

Stand erect.
Raise one or both shoulders up toward ears.
Lower and repeat.

LOL, is from a website www.arthritis.org

[duff beer]

I'm renovating my basement, so I try to be doing something physical that can be used as a warmup. I find that hanging drywall by myself usually does gets me ready to go... Today I shovelled snow for 20 minutes and then worked out.

If I am just getting off the couch I will usually run on my treadmill for about 10 minutes followed by 5 chinups/10 pushups three times without stopping.

[chi sao]

hey guys this is kind of offtopic but I found a better way to search google...

copy and paste this (in the google search textbox):

warmup site:forums.jpfitness.com

^ what that means is that 'warmup' will be searched ONLY in the jpfitness forums


replace warmup with whatever you want and wallah... its faster


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Now to get on topic, I usually just jumprope and run in place, and do dynamic stretches with my upper body. One good idea to warmup your upper body is using one of those older stationary bikes, stand in front of it, and set it to 5 minutes or something. then just keep pushing back in forth (instead of sitting on it and pedaling with your feet.) <--- maybe not a 'good idea' but it's something different!

[DKing]

I do a dynamic warm-up involving a bunch of hip mobility stuff like reverse lunges, side lunges, crossover lunges, over/under hurdles, toe touches, etc...

Then from there sometimes I will do some extra glute work, depends on how I feel.

Then I do an empty bar warm-up where I will do one or two sets of ten reps of each:

Romanian deadlift
bent over row
overhead press
overhead squat

Then I usually go to work.

This will sometimes change depending on my time frame, how I feel, and any muscle problems I am having.

Danny

[eros]

I always do the max-ot warming up.. but this is mostly because I have high intensity sets with maximum volume of only 5 reps... So I always start with 50% of my ending weight for 12 reps, same weight 10 reps, then add a 25% and do 6 re^ps, then add 10% and do 3 reps, finally I add the other 10% and do 1 rep
then my 'working sets' start [img]smile.gif[/img]

[quaribc]

i'm on BOM Advance and there's warmup sets/reps already in place. so i do them in conjuction with my work sets. however, i also do static stretch before i do any warmup or work sets.

also i usually have park pretty far from the gym during busy hours, so that walk gets me all nice and ready. besides my days of i do bodyweight stuff to keep me going.

[Adam H.]

I do a complex of RDLs, hang snatches (1 or 2 positions), overhead squats, back squats, push presses, SLDLs, hang cleans and front squats. Empty bar, 5 or 6 reps each exercise. This is by feel, I'll do more or less depending on how fresh I am.

I finish it off with some hip mobility and glute activation stuff and move into the exercise specific warmup.

Adam

[Milko Georgiev]

Possibly joint rotations. Usually I don't worm up before weights.

[Chris Correia]

Some jump rope
Some dynamic stretching
some burpees, pushups and reverse lunges

I should do some warm up sets, but I generally don't.

[igunick]

I do 50% for 6 reps, 70% for 4 reps and 90% for 2 reps of the weight I'm about to use.

[galya]

I always do joint rotations and some mobility stuff, depending on what feels tight/painful.

[Chris Correia]

"I always do joint rotations and some mobility stuff, depending on what feels tight/painful."

Gayla, for some reason, when you say "joint rotations", it makes this discussion exciting. [img]smile.gif[/img]

Excuse me for being such a . . .

[billyray]

Two sets of the following:
Crunches
Pushups
Calf raises
Dips
Pullups
After that, I jumprope for six minutes. Ready for the workout to follow.

[Chris D]

I kind of follow what Danny does. If it's upper body day, I do upper body warm ups. Usually this is Blackburns, scapular wall thingy, and push-up plus. I've seen people do medicine ball chest pass and ISO holds as well. Lower body is fire hydrants, scorpions, lunge with twist and other things. I also will add in a light weight warm up of my first exercise and then go to my work sets.

CD

[galya]

Let me just say "joint rotations" one more time

[Chris Correia]

Whooo hooo!

Gayla, you are such a provocateur! LOL

[RacerBill]

I think there's a bit of confusion here about a general warumup -- warming one's core temperature -- and a specific warmup, where one prepares to lift.

NYGuy started by mentioning TAP, where Lou says that warming up may not be necessary on a warm day where you're already sweating by the time you get to the gym [page 173]. But keep going to page 178: "Once you've raised your core temperature, no matter how you did it, you can move on to the most crucial part of the procedure, which is getting your body ready for specific lifts. This does more than just warm up your muscles and joints. It alerts your nervous system to the type of load you're about to put on it, making your first set of exercises productive as well as painless." Lou then goes on to describe a specific warmup technique: begin with 1/3 final weight for 6 reps, 1/2 for 4 reps, 3/4 for 2 reps. Also, in the later phases of TAP there are instructions for a specific warmup.

I think most premade plans have some sort of specific warmup procedure written into them.