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pauly7582 · 11-05-2008, 11:02 PM

A lot of old school methods still being used here it appears.

First consider the point of a warm up.

Redistribute blood flow to skeletal muscle (increased fuel supply and waste clearance).
Increase temperature of skeletal muscle (low muscle temp reduces maximal force output an extreme example is trying to move your hands quickly in the winter).
Prepare motor division of the nervous system (to coordinate contraction most precisely=maximal force output and fibre recruitment).
Stimulate a sympathetic response (adrenalin release etc. augments all of the above)

First point. Stretching whilst not warmed up i.e. before any sort of training serves no purpose in preparing the body for exercise. If you are not actively seeking to drastically increase flexibility (ie you are a gymnast) do not do this.

Second. All functional trainers/elite athletes (at the top of thier sport) be those rugby players or strength athletes will warm up by performing CV for a very short period of time before ANY type of training.

Bodybuilders it seems are behind on this and I see it every day in my gym. E.g. guy walks into the gym cold and performs a few 'warm up sets' then straight into his working sets. None of the above points have been achieved and he is not performing optimally.

The most effective way of warming up correctly and to achieve the above points, is to perform some light CV before weights. The body stores enough glycogen to see you through this AND your weights comfortably so dont worry about 'wasting energy'..

Try 5 mins of light CV before your lifting (or until your temp is raised and notice that you are stronger). I personally could not deadlift with the intensity I do without 5 mins of incline walking before hand.

If you need a role model to follow to make it 'ok' to do this, note that Mariuzs Pudzianowski warms up with 15 mins of rope skipping. I don't think that alone is an activity many people could perform in itself.

11-05-2008, 11:02 PM	#6 (permalink)
pauly7582 Getting HUGE! Join Date: Jan 2007 Location: Newcastle Posts: 1,272	Re: Proper Warm Up = more or less A lot of old school methods still being used here it appears. First consider the point of a warm up. Redistribute blood flow to skeletal muscle (increased fuel supply and waste clearance). Increase temperature of skeletal muscle (low muscle temp reduces maximal force output an extreme example is trying to move your hands quickly in the winter). Prepare motor division of the nervous system (to coordinate contraction most precisely=maximal force output and fibre recruitment). Stimulate a sympathetic response (adrenalin release etc. augments all of the above) First point. Stretching whilst not warmed up i.e. before any sort of training serves no purpose in preparing the body for exercise. If you are not actively seeking to drastically increase flexibility (ie you are a gymnast) do not do this. Second. All functional trainers/elite athletes (at the top of thier sport) be those rugby players or strength athletes will warm up by performing CV for a very short period of time before ANY type of training. Bodybuilders it seems are behind on this and I see it every day in my gym. E.g. guy walks into the gym cold and performs a few 'warm up sets' then straight into his working sets. None of the above points have been achieved and he is not performing optimally. The most effective way of warming up correctly and to achieve the above points, is to perform some light CV before weights. The body stores enough glycogen to see you through this AND your weights comfortably so dont worry about 'wasting energy'.. Try 5 mins of light CV before your lifting (or until your temp is raised and notice that you are stronger). I personally could not deadlift with the intensity I do without 5 mins of incline walking before hand. If you need a role model to follow to make it 'ok' to do this, note that Mariuzs Pudzianowski warms up with 15 mins of rope skipping. I don't think that alone is an activity many people could perform in itself. __________________ 6' 0" 218lb 9% bf BP: 160k DL: 240k Squat:200k Dieting To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.