Warming | stretching poll

[Koing]

Answers please

I hardly see anyone warm up or stretch properly before training. This is usually the guys. I rarely see them do it and then they wonder why they can't do an over head squat or squat properly! They didn't bother to warm up and stretch properly!

Oly stretchs I do: before any training and exercise

Windmills with your arms.
-START SLOW and build up speed.
-both arms GOING BACKWARDS
-I can not stress enough to start SLOW THEN TO BUILD UP SPEED GRADUALLLY!
-Aim for arms to brush your ears
-Repeat or 20-25 times

Leg swings:
-stand tall
-keep hips square
-keep legs straight
-swing one foot up and swing it back also.
-do this more and WHEN YOU FEEL LOOSER start to swing up/kick up HARDER AND FASTER,
-don't ignore the kicking on the way back also
-KICK HARDER ON THE WAY BACK ALSO
-repeat for 20-25 times for BOTH FEET

Leg swings across the body. More of the same. This time lean against the dipping bars or something like that. Use the Smith machine (actually useful for once!). Set the bar to about waist height
-Start slow with one leg. Swing left across your body then to kick to the side that the leg is on

Repeat. As you get MORE WARMED UP kick harder and faster. Again go for 20-25x on each leg.

When you get better you can easily kick past your head kicking forwards. You can kick to about your head height and past going across your body also.

These are the best stretchs to do to warm up.

I do these and a few others before any physical activity. It will increase your mobility and keep you injury free. Just spend 10minutes to do these dynamic stretchs and your golden.

Do the static stretchs after your training :thumbsup:

Koing

 

[GenHoth]

I Warm up and stretch but I'm guilty of not stretching enough. Need to get back in the habit, thanks for the reminder!

 

[Cerpin Taxt]

When I'm about to begin a series of lifts for a particular muscle group, I will do start by doing 5 warm up sets with the following pattern:

1.) 10-12 reps @ 50% of heavy lifting weight.
2.) 10-12 reps @ 50% of heavy lifting weight.
3.) 5-6 reps @ 65% of heavy lifting weight
4.) 3 reps @ 75% of heavy lifting weight.
5.) 1 rep @ 85% of heavy lifting weight.

"Heavy lifting weight" is defined as a weight at which I can complete at LEAST 4 reps but no more than 6 reps before failure. That weight is what I use during the sets that actually "count," i.e. are not warm-ups.

Apart from that, I usually only stretch AFTER training, and especially during the days after when my muscles are sore from DOMS.

 

[Koing]

Originally posted by: GenHoth
I Warm up and stretch but I'm guilty of not stretching enough. Need to get back in the habit, thanks for the reminder!

!

It's a fundamental!

Koing

 

[Koing]

Originally posted by: Cerpin Taxt
When I'm about to begin a series of lifts for a particular muscle group, I will do start by doing 5 warm up sets with the following pattern:

1.) 10-12 reps @ 50% of heavy lifting weight.
2.) 10-12 reps @ 50% of heavy lifting weight.
3.) 5-6 reps @ 65% of heavy lifting weight
4.) 3 reps @ 75% of heavy lifting weight.
5.) 1 rep @ 85% of heavy lifting weight.

"Heavy lifting weight" is defined as a weight at which I can complete at LEAST 4 reps but no more than 6 reps before failure. That weight is what I use during the sets that actually "count," i.e. are not warm-ups.

Apart from that, I usually only stretch AFTER training, and especially during the days after when my muscles are sore from DOMS.

You should do dynamic stretchs before training. It is VERY good practice and you will stay more limber as you age.

Heavy lifting is 90%+ for me . 80% the minimum % for strength training.

Koing

 

[Cerpin Taxt]

Originally posted by: Koing

Originally posted by: Cerpin Taxt
When I'm about to begin a series of lifts for a particular muscle group, I will do start by doing 5 warm up sets with the following pattern:

1.) 10-12 reps @ 50% of heavy lifting weight.
2.) 10-12 reps @ 50% of heavy lifting weight.
3.) 5-6 reps @ 65% of heavy lifting weight
4.) 3 reps @ 75% of heavy lifting weight.
5.) 1 rep @ 85% of heavy lifting weight.

"Heavy lifting weight" is defined as a weight at which I can complete at LEAST 4 reps but no more than 6 reps before failure. That weight is what I use during the sets that actually "count," i.e. are not warm-ups.

Apart from that, I usually only stretch AFTER training, and especially during the days after when my muscles are sore from DOMS.

You should do dynamic stretchs before training. It is VERY good practice and you will stay more limber as you age.

I should've added that I also play rugby, so I generally get my stretching accomplished during those practice sessions. I simply do not stretch when I go to the gym for weight training.

Heavy lifting is 90%+ for me . 80% the minimum % for strength training.

By 90% do you mean with respect to your 1-rep maximum? I suspect that I lift at approximately the same range, if that is true. How many reps do you do per set? How many sets per lift?

 

[sash1]

i run (warmup) for 1>2 miles before stretching. then i run 8>1x more miles. it's important to warmup your muscles (legs) before stretching.

 

[GenHoth]

Originally posted by: Koing

Originally posted by: GenHoth
I Warm up and stretch but I'm guilty of not stretching enough. Need to get back in the habit, thanks for the reminder!

!

It's a fundamental!

Koing

I know, I do stretch! It's served me well so far, but I'm going to kick it up a notch since basketball and indoor soccer season is coming up.

 

[TallBill]

I stretch some, but not much. Mostly I stretch out in between sets, no set routine except before I deadlift.

 

[Koing]

Originally posted by: Cerpin Taxt

Originally posted by: Koing

Originally posted by: Cerpin Taxt
When I'm about to begin a series of lifts for a particular muscle group, I will do start by doing 5 warm up sets with the following pattern:

1.) 10-12 reps @ 50% of heavy lifting weight.
2.) 10-12 reps @ 50% of heavy lifting weight.
3.) 5-6 reps @ 65% of heavy lifting weight
4.) 3 reps @ 75% of heavy lifting weight.
5.) 1 rep @ 85% of heavy lifting weight.

"Heavy lifting weight" is defined as a weight at which I can complete at LEAST 4 reps but no more than 6 reps before failure. That weight is what I use during the sets that actually "count," i.e. are not warm-ups.

Apart from that, I usually only stretch AFTER training, and especially during the days after when my muscles are sore from DOMS.

You should do dynamic stretchs before training. It is VERY good practice and you will stay more limber as you age.

I should've added that I also play rugby, so I generally get my stretching accomplished during those practice sessions. I simply do not stretch when I go to the gym for weight training.

Heavy lifting is 90%+ for me . 80% the minimum % for strength training.

By 90% do you mean with respect to your 1-rep maximum? I suspect that I lift at approximately the same range, if that is true. How many reps do you do per set? How many sets per lift?

Yes the % are always based off 'tested' 1RM, not theoritcal 1RM's.

Reps and sets are generally:
90% x 3reps x 4-6sets in the back squats
90% x 1-2reps in the Snatch/ C&J

In my 'strength' exercises I don't really work off % as I'm not doing much strength work. I hurt my shoulder 7months ago and I haven't done much in the way of BP.

Koing

 

[zerocool1]

i warm up before but stretch afterwards.

 

[AbAbber2k]

I've started doing a lot more stretching recently when I pulled a muscle in my neck. Everything is connected, so tight anything can affect everything else. In my case, I have very tight hamstrings, but I've been making improvement over the last few weeks.

 

[Crono]

I use these stretches: http://www.mayoclinic.com/health/stretching/SM00043
They really do help loosen up my muscles before working out. IT helps to do them after working out, too, but I usually forget

 

[skace]

Originally posted by: zerocool1
i warm up before but stretch afterwards.

Same, it should also be noted that stretching while not warmed up is the quickest way to an injury.

 

[onlyCOpunk]

I go to the gym on my Yoga days, so like an hour and a half of yoga before. Sometimes I forget after a workout, I know it's bad, but when I get in the mindset that it's all over for the day it's hard to pull out.

 

[SVT Cobra]

A little bit of stretching to warm up and a warm up...

Heavy stretching after.

 

[bobsmith1492]

Running, cycling, no, never have other than a token. It's slow enough to warm yourself up as you go. Soccer, oh yeah - bigger range of motion with little running to warm up. Basketball, maybe depending on conditions (cold outside? stretch, 90 degrees? not really) Lifting? No. Stretching AFTER long-distance running or cycling or lots of lifting, sure.

EDIT: So, yes, no, and maybe.