Difference between revisions of "Warm Up"
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#*If you're going to be running, a light jog or bike ride is far and away the best warm up. | #*If you're going to be running, a light jog or bike ride is far and away the best warm up. | ||
#*If you're lifting, jog for 15-20 minutes. Then do a few very easy reps in your muscle group, or full-body reps like push-ups and pull-ups. | #*If you're lifting, jog for 15-20 minutes. Then do a few very easy reps in your muscle group, or full-body reps like push-ups and pull-ups. | ||
| − | #*Even if you're just doing arm day, a good warm up is key. A higher heart rate will send essential blood to your tired muscles as you lift.< | + | #*Even if you're just doing arm day, a good warm up is key. A higher heart rate will send essential blood to your tired muscles as you lift.<ref name="rf1">http://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warm</ref> |
| − | #Bend and flex to get your joints, tendons, and body loose. Exhaling as you bend, drop down with a curved back and reach for the floor. Then bend backward as well, exhaling and slowly arcing back. Twist from your hips, keeping your feet firmly on the floor, in both directions. Finally, bend sideways, again from the hips. A few other little exercises to try include:<ref>http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up</ref> | + | #Bend and flex to get your joints, tendons, and body loose. Exhaling as you bend, drop down with a curved back and reach for the floor. Then bend backward as well, exhaling and slowly arcing back. Twist from your hips, keeping your feet firmly on the floor, in both directions. Finally, bend sideways, again from the hips. A few other little exercises to try include:<ref name="rf2">http://www.active.com/running/articles/before-you-run-the-dynamic-warm-up</ref> |
#*20 ankle rotations -- with your weight on the opposite foot, spin your foot from the ankle. Turn in both directions. | #*20 ankle rotations -- with your weight on the opposite foot, spin your foot from the ankle. Turn in both directions. | ||
#*To stretch your neck, flex your head forward/backward, side to side and look right and left. | #*To stretch your neck, flex your head forward/backward, side to side and look right and left. | ||
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#**Do not use your hamstrings to lift yourself. | #**Do not use your hamstrings to lift yourself. | ||
#*Slowly lower back down to the ground. | #*Slowly lower back down to the ground. | ||
| − | #*Repeat 10-15 times.< | + | #*Repeat 10-15 times.<ref name="rf3">http://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warm?page=2</ref> |
#Add in some dynamic warm ups. A dynamic warm up is moving your body to stretch instead of "bend and hold," which can cause injury. Dynamic warm-ups simulate the actual movement of your body, just without weight, and they keep your blood moving to activate all of your muscles. Pick at least three of the following: | #Add in some dynamic warm ups. A dynamic warm up is moving your body to stretch instead of "bend and hold," which can cause injury. Dynamic warm-ups simulate the actual movement of your body, just without weight, and they keep your blood moving to activate all of your muscles. Pick at least three of the following: | ||
#*50 jumping jacks | #*50 jumping jacks | ||
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#*2-3 minutes jump rope | #*2-3 minutes jump rope | ||
#*5-10 lunges | #*5-10 lunges | ||
| − | #*10-15 knee high jumps (jump with both feet and bring knees to chest).< | + | #*10-15 knee high jumps (jump with both feet and bring knees to chest).<ref name="rf4">https://www.nerdfitness.com/blog/2012/01/09/warm-up/</ref> |
===Warming Your Legs=== | ===Warming Your Legs=== | ||
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#*'''Shuffle Step:''' Facing sideways, move laterally off the balls of your feet. Keep your spine straight and your shoulders over your ankles. Make sure to focus on both directions. | #*'''Shuffle Step:''' Facing sideways, move laterally off the balls of your feet. Keep your spine straight and your shoulders over your ankles. Make sure to focus on both directions. | ||
#*'''Other options:''' Try out skipping, two-footed leaps, running backward, lunges, and bounding. | #*'''Other options:''' Try out skipping, two-footed leaps, running backward, lunges, and bounding. | ||
| − | #Warm up you hip muscles with slow rotations. Don't forget about your hips, which are essential muscles for transferring power and helping you pivot and turn. The following exercises should be done for 15-20 yards each.<ref>http://triathlon.competitor.com/2014/08/training/your-best-10-minute-run-warmup-2_46795</ref> | + | #Warm up you hip muscles with slow rotations. Don't forget about your hips, which are essential muscles for transferring power and helping you pivot and turn. The following exercises should be done for 15-20 yards each.<ref name="rf5">http://triathlon.competitor.com/2014/08/training/your-best-10-minute-run-warmup-2_46795</ref> |
#*'''Hip Openers:''' Walking sideways (side to side), lift your front knee up to your hip. Slowly rotate your knee away from your body, turning you to face the other direction. Repeat with the other foot. | #*'''Hip Openers:''' Walking sideways (side to side), lift your front knee up to your hip. Slowly rotate your knee away from your body, turning you to face the other direction. Repeat with the other foot. | ||
#*'''Hip Closers:''' Walking laterally, pick up your back leg and rotate it in front of your body. Turn on your other foot so that you face the opposite direction. Repeat. | #*'''Hip Closers:''' Walking laterally, pick up your back leg and rotate it in front of your body. Turn on your other foot so that you face the opposite direction. Repeat. | ||
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#*Step forward with the opposite foot and repeat. | #*Step forward with the opposite foot and repeat. | ||
#*Repeat 10-15 times on each side. | #*Repeat 10-15 times on each side. | ||
| − | #Avoid vigorous static stretching, or "bend and hold" stretching. Static stretching is the classic "grab and hold for 10 seconds" stretch. Many studies show that static stretching can actually decrease by performance by tearing muscle fibers. Note, however, that static stretching is good for cool downs or post-workout stretching.<ref>http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=0</ref> After warming up, limit yourself to a few light 10-15 second stretches on any muscles that are still sore. | + | #Avoid vigorous static stretching, or "bend and hold" stretching. Static stretching is the classic "grab and hold for 10 seconds" stretch. Many studies show that static stretching can actually decrease by performance by tearing muscle fibers. Note, however, that static stretching is good for cool downs or post-workout stretching.<ref name="rf6">http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=0</ref> After warming up, limit yourself to a few light 10-15 second stretches on any muscles that are still sore. |
| − | #*A stretch should never hurt -- don't push yourself through pain to get a "better" stretch. You're only making yourself more injury prone.<ref>http://www.sharecare.com/health/stretching-exercise-warm-up/should-stretching-hurt-when-done</ref> | + | #*A stretch should never hurt -- don't push yourself through pain to get a "better" stretch. You're only making yourself more injury prone.<ref name="rf7">http://www.sharecare.com/health/stretching-exercise-warm-up/should-stretching-hurt-when-done</ref> |
===Staying Loose and Warmed Up=== | ===Staying Loose and Warmed Up=== | ||
#Stretch during the day, even when not working out. Stretching before bed is often the best time, as it gives you body the rest of the night to recover. Static stretching slightly tears your muscles, but this is actually a good thing -- it clears scar tissue so that your muscles can heal in a smoother, stretchier way. Touch your toes, do some lunges, and stretch out your body every night before bed. | #Stretch during the day, even when not working out. Stretching before bed is often the best time, as it gives you body the rest of the night to recover. Static stretching slightly tears your muscles, but this is actually a good thing -- it clears scar tissue so that your muscles can heal in a smoother, stretchier way. Touch your toes, do some lunges, and stretch out your body every night before bed. | ||
#*[[Relax With Yoga|Light yoga,]] with an emphasis on holding stretches, is a great way to protect your body and stay loose for workouts. | #*[[Relax With Yoga|Light yoga,]] with an emphasis on holding stretches, is a great way to protect your body and stay loose for workouts. | ||
| − | #Roll out or lightly stretch any sore sports. If you're working out frequently, this will be essential, but can be done before the gym, too. Using a foam roller on the floor, use your body weight to roll out your major muscles -- back, thighs, calves, neck. If you find a tender spot, work on it. < | + | #Roll out or lightly stretch any sore sports. If you're working out frequently, this will be essential, but can be done before the gym, too. Using a foam roller on the floor, use your body weight to roll out your major muscles -- back, thighs, calves, neck. If you find a tender spot, work on it. <ref name="rf8">http://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warm?page=3</ref> |
| − | #Drink water throughout the day. This is the best thing you can do to ensure your body is ready to go when working out. You should have at least one large glass of water an hour before working out, and you should be sipping water before, during, and after the session. This keeps your brain active and you muscles charged and loose.<ref>http://www.active.com/nutrition/articles/how-to-hydrate-before-during-and-after-a-workout</ref> | + | #Drink water throughout the day. This is the best thing you can do to ensure your body is ready to go when working out. You should have at least one large glass of water an hour before working out, and you should be sipping water before, during, and after the session. This keeps your brain active and you muscles charged and loose.<ref name="rf9">http://www.active.com/nutrition/articles/how-to-hydrate-before-during-and-after-a-workout</ref> |
#*Constantly sipping water, instead of chugging it all at once, will keep you hydrated without feeling full. | #*Constantly sipping water, instead of chugging it all at once, will keep you hydrated without feeling full. | ||
| − | #*If you feel thirsty, you're already dehydrated. Try to stay ahead of thirst.< | + | #*If you feel thirsty, you're already dehydrated. Try to stay ahead of thirst.<ref name="rf4" /> |
#Have a light meal roughly 1-2 hours before working out. This depends a bit on what type of workout you're doing, but the basics are the same. A meal low in fat and high in protein -- PB&J and banana, protein shake, grilled chicken salad, tuna fish, etc. -- will give you the energy you need to work out at your best. This is the part of warm-up many people neglect, thinking they should wait to eat until after they work out. | #Have a light meal roughly 1-2 hours before working out. This depends a bit on what type of workout you're doing, but the basics are the same. A meal low in fat and high in protein -- PB&J and banana, protein shake, grilled chicken salad, tuna fish, etc. -- will give you the energy you need to work out at your best. This is the part of warm-up many people neglect, thinking they should wait to eat until after they work out. | ||
#*If running, try to eat roughly two hours before leaving. | #*If running, try to eat roughly two hours before leaving. | ||
#*If lifting, you can eat closer to an hour. | #*If lifting, you can eat closer to an hour. | ||
| − | #*Your goal is to be just a little bit hungry, or perfectly content when you start. You shouldn't be full or starving. If you need, eat a small bar, pack of pretzels, or another simple carb 20-30 minutes before working out for a little boost.<ref>http://www.runnersworld.com/nutrition-runners/how-do-i-fuel-early-morning-run</ref> | + | #*Your goal is to be just a little bit hungry, or perfectly content when you start. You shouldn't be full or starving. If you need, eat a small bar, pack of pretzels, or another simple carb 20-30 minutes before working out for a little boost.<ref name="rf10">http://www.runnersworld.com/nutrition-runners/how-do-i-fuel-early-morning-run</ref> |
#Mix up your workouts to ensure your muscles are healthy, happy, and loose. Different motions and workouts will develop subtly different parts of your muscles. More importantly, it expands your "range of motion," or the area you can reach with each muscle. Having different exercises will allow you to develop strength and flexibility more naturally, leading to overall higher health and strength. | #Mix up your workouts to ensure your muscles are healthy, happy, and loose. Different motions and workouts will develop subtly different parts of your muscles. More importantly, it expands your "range of motion," or the area you can reach with each muscle. Having different exercises will allow you to develop strength and flexibility more naturally, leading to overall higher health and strength. | ||
| − | #*That said, you should keep your warm up roughly the same -- a little routine is not a bad thing if it helps you stay loose.< | + | #*That said, you should keep your warm up roughly the same -- a little routine is not a bad thing if it helps you stay loose.<ref name="rf11">http://www.bodybuilding.com/fun/9-fun-and-effective-ways-to-warm-up.html</ref> |
== Video == | == Video == | ||
