Sunday, February 20, 2011

Warmups: Be smart about it

Until today I am not a big fan of warming up the conventional way. What do I mean by conventional? Hmm... okay let me just give you an example.

Your training programme for that day involves back squats, front squats, benchpress and saxon press. Before you start training you warmup by running nowhere for 5 minutes on the treadmill.

I seriously do not see the connection between running on the treadmill and weightlifting. How does running help you 'warm up' for a hard session of benchpresses and squats? Isn't it better to warmup for squats by doing... wait for it... squats? Squat with an empty bar first before you get to your main course. Or if an empty bar is your main course (don't worry, we all have to start somewhere), then squat with a pair of dumbbells. Or do bodyweight squats. Doesn't that make more sense?

That way your body gets better accustomed to what it is about to . You can run on the treadmill all you want but I bet you that it won't make you ready for an intense weightlifting session. The only thing that validates warming up on the treadmill is if you're about to have a good running session. And even then, why would you want to run on the treadmill when you're about to run outdoors?


KevL said...

"Warm up for what you're about to do."

Jason Lee Kang Xian said...

I know people who run 15 minutes on treadmill before lifting weights. And they swear by it that it makes them lift heavier.

Personally, I do jumping jacks, squat thrust, mountain climbs and burpees for warm ups. Within 5 minutes max.

Warm up is to get the heart rate up, loosen up the joints, get the blood flowing and getting the body ready for action.

End of the day, different body adapts differently. Agree? :)

Rajan said...

Aizan: I am like you. If i am doing bench press, i warm up with lighter weights and work up to my maximum load. If its squats, start with an empty bar and so on.

For me, warming is not so much about lifting more, but to help prevent injury as well.

Aizan Suhaira said...

Kev & Rajan: Agreed

Jason: Bodyweight circuits as warmups is cool too. It especially helps joint mobility, I reckon. But I still think running on the treadmill for 5 or 15(!) is a waste of time.

Gym.Hodgson said...

I'm with JLKX,
in that the warm-up needs to be systemic - a whole body warmup. Muscles are like plasticine, try molding it without thoroughly warming it up/working it - and it will lead to tears.
Do I like warming up? Na, hate it.
Doesn't mean I shouldn't do 'em though!