Warmup
- Thread starter Jaydee
- Start date
LiteraryMatcha
Well-known member
from
Hi Jaydee. Welcome!
There is a specific section in the Darebee webpage that covers exactly what you might be looking for: Warmup and Stretching (click in this link to see it).
Yes, (long story short) science would suggest it is essentially compulsory, especially as adults, and as we age. It is important in order to avoid strains, injuries, pulls and pain.
Think of your body like an second hand car on a cold morning—you need to let the engine "idle" for a bit before you hit the highway.
Ideally, for about 5 to 10 minutes, do gentle, continuous movements like marching in place, slow walking, or arm circles until you feel a light sweat, or perform gentle movements that involve the same body areas you plan to work on. This gradually prepares your heart and "greases" your joints with natural fluid, which makes your workout feel easier and protects you from sudden pulls or strains.
If the idea of warming up for so long would deter you from exercising, perhaps try any of the following darebee curated warm-ups. Some of them take 1-2 minutes and will prime your joints, muscles and neural network:
Universal warmup
Quick Warmup
Classic Warmup
2 minute Warmup
4 minute Warmup
Fighter's Warmup
Alternatively, you could try some youtube/online videos that show you how to do it, and have their own version of warmups.
I look forward to other people's view on this, as there isn't really a consensus on what is "the best" warmup.
In Body Lifting, warming up would involve lifting light weights before jumping to the bigger ones you'd plan to do the sets with.
In different martial arts, the warmup can also look very different. For example in Aikido there is a strong focus on tendons, flexibility and range of movement.
If it's your jam, you could also look for qigong warmup videos, although those tend to last 10-20 minutes, and could be considered light workouts on themselves.
But if you prefer something meaningful that also provides a bit of meditation/relaxation/automassage, it is a fantastic warmup or active rest activity.
Let me know if this resonates with you!
All the best.
There is a specific section in the Darebee webpage that covers exactly what you might be looking for: Warmup and Stretching (click in this link to see it).
Yes, (long story short) science would suggest it is essentially compulsory, especially as adults, and as we age. It is important in order to avoid strains, injuries, pulls and pain.
Think of your body like an second hand car on a cold morning—you need to let the engine "idle" for a bit before you hit the highway.
Ideally, for about 5 to 10 minutes, do gentle, continuous movements like marching in place, slow walking, or arm circles until you feel a light sweat, or perform gentle movements that involve the same body areas you plan to work on. This gradually prepares your heart and "greases" your joints with natural fluid, which makes your workout feel easier and protects you from sudden pulls or strains.
If the idea of warming up for so long would deter you from exercising, perhaps try any of the following darebee curated warm-ups. Some of them take 1-2 minutes and will prime your joints, muscles and neural network:
Universal warmup
Quick Warmup
Classic Warmup
2 minute Warmup
4 minute Warmup
Fighter's Warmup
Alternatively, you could try some youtube/online videos that show you how to do it, and have their own version of warmups.
I look forward to other people's view on this, as there isn't really a consensus on what is "the best" warmup.
In Body Lifting, warming up would involve lifting light weights before jumping to the bigger ones you'd plan to do the sets with.
In different martial arts, the warmup can also look very different. For example in Aikido there is a strong focus on tendons, flexibility and range of movement.
If it's your jam, you could also look for qigong warmup videos, although those tend to last 10-20 minutes, and could be considered light workouts on themselves.
But if you prefer something meaningful that also provides a bit of meditation/relaxation/automassage, it is a fantastic warmup or active rest activity.
Let me know if this resonates with you!
All the best.
Laura Rainbow Dragon
Moderator
Welcome to the Hive @Jaydee !
In most cases it is fine to just use the first set of any DAREBEE workout as your warm-up. If you want to do this, simply don't go all out on your first set. With TBS+, for example, your first few lunges, backbends, etc. would not be to your full depth.
How quickly one can safely ramp up to doing any exercise at its full intensity depends on the individual and the conditions they're facing on any given day. For example: it takes longer to warm up if one is working in cold conditions as opposed to warm ones. I also find that I need significantly longer to warm up if I attempt to workout first thing in the morning as opposed to later in the day (particularly for any high impact activities and/or exercises that involve backbends).
With competitive sports the rules are different, because you want to be primed to go full tilt as soon as the starting whistle blows. With running, for example, if I'm just going to go for a run, I go for a run. I do not, however, start out sprinting. I start at a pace my body can easily handle and don't push myself until I am warmed up. If, however, I'm going to compete in a race, I would do a light jog before the race, followed by some strides, butt kicks, and slow high knees. Because when the starting pistol goes off, I want to be able to push myself immediately.
Regardless of which method you choose, the only real rule is that a warm-up needs to be warming. This requires moving your body. Static stretches are not a warm-up! Instead, you want to do dynamic range of motion exercises that move the same joints you'll be using for your workout through the full range of motion the workout will require, but at a lower intensity.
There is one more rule, which is not specific to warm-ups but applies to all aspects of working out: Nothing works unless you do the work.
So if the idea of doing one of the dedicated warm-up workouts that @LiteraryMatcha linked to above prior to your main workout appeals to you, and you think that would help you to actually get up and do the workout, then do that. If, on the other hand, you're thinking: Ugh! I just want to get on with the workout! I don't have time to do a separate warm-up first! then just do the workout, but start it at a lower intensity and ease into it.
In most cases it is fine to just use the first set of any DAREBEE workout as your warm-up. If you want to do this, simply don't go all out on your first set. With TBS+, for example, your first few lunges, backbends, etc. would not be to your full depth.
How quickly one can safely ramp up to doing any exercise at its full intensity depends on the individual and the conditions they're facing on any given day. For example: it takes longer to warm up if one is working in cold conditions as opposed to warm ones. I also find that I need significantly longer to warm up if I attempt to workout first thing in the morning as opposed to later in the day (particularly for any high impact activities and/or exercises that involve backbends).
With competitive sports the rules are different, because you want to be primed to go full tilt as soon as the starting whistle blows. With running, for example, if I'm just going to go for a run, I go for a run. I do not, however, start out sprinting. I start at a pace my body can easily handle and don't push myself until I am warmed up. If, however, I'm going to compete in a race, I would do a light jog before the race, followed by some strides, butt kicks, and slow high knees. Because when the starting pistol goes off, I want to be able to push myself immediately.
Regardless of which method you choose, the only real rule is that a warm-up needs to be warming. This requires moving your body. Static stretches are not a warm-up! Instead, you want to do dynamic range of motion exercises that move the same joints you'll be using for your workout through the full range of motion the workout will require, but at a lower intensity.
There is one more rule, which is not specific to warm-ups but applies to all aspects of working out: Nothing works unless you do the work.
So if the idea of doing one of the dedicated warm-up workouts that @LiteraryMatcha linked to above prior to your main workout appeals to you, and you think that would help you to actually get up and do the workout, then do that. If, on the other hand, you're thinking: Ugh! I just want to get on with the workout! I don't have time to do a separate warm-up first! then just do the workout, but start it at a lower intensity and ease into it.