How to Warm Up Like a PRO - Feel The Difference!
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- Опубліковано 18 сер 2023
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In this video, I explore all the science behind defining the very best-possible warm up.
What should the best warm up accomplish? What are the best ways to get there? What do you need and don’t you need?
I go pretty in-depth about how to warm up, but here are the cliff-notes you should know:
Priming the mood: One of the key goals of a good warm up should be to get you in the right mood for training. Good music or a motivating clip on UA-cam can do this!
Increasing blood flow: We also want to increase blood flow around the body and to the working muscles. A form of full-body aerobic training will do this, while also opening up the airwaves and elevating heart rate. A key player in this process is adrenaline.
Raising temperature: The term warm up should be interpreted literally! We also want to physically increase body temperature, so as to help speed up synaptic transmissions, make muscle more pliable, and more.
Shuttling blood: Next we need to start shuttling blood to the muscles that will be using it specifically.
Lubrication: Exercises like arm windmills will accomplish the above, while also lubricating the joint by encouraging the release of synovial fluid.
Activation: Now we want to activate the specific muscle groups we’ll be using during the actually training. This will not only rehearse movements but also increase proprioception, improve motor unit recruitment, and much more.
Relaxation: We want to relax some muscles to improve mobility and reduce injury risk. Can we do this with static stretches? Well, that’s a WHOLE discussion that I will get into later in the video.
What do you think? How do you guys warm up? Will that change after watching this video? Let me know down below and thanks for watching! - Навчання та стиль
I'm 74 and if I don't warm up I'll be in a cast. Your advice is well rounded out. As one gets older, if you stop moving and become a couch potato , you well become part of the furniture in the room. Your doctor will love you for it. Somebody has to pay for his new car, might as well be you. So get moving or you will lock up.
This is the only video on warmup anyone ever needs. And The Bioneer is the only fitness youtuber who should be allowed to give advice without some form of warning disclaimer for possible bullsh*t.
For me warming up is what gets me in the mood to exercise. If I feel like I don't have energy to do my work out I'd warm up if i get in the mood, i start my routine. If i'm still not in the mood to work out, i've already warmed up, i can consider it my active recovery day.
This is the best advice I think people who keep starting and stopping need to hear, if you always do your warm-up, you’ll pretty much always do it, if not, no biggie, still got some exercise so it’s still a win. People are often too hard on themselves I think.
Jumping rope activates the calves. Calves contribute to the return of the blood back up to the heart, against the flow of gravity. Getting your calves to start pumping is a great start to a great workout.
I was literally just wondering how to warm up cause I'm still hung over. Bioneer came in clutch again
It's funny how he does that
In my personal opinion I think warm ups should be made fun. By going through trial and error, you can find a warm up that's really fun to do and can even get you in mood to exercise (and potentially shorten the warm up time). In my case for example, I took one day to try all different kinds of warm up and in the end I ended up with a slightly different version of jumping jacks, because of these three thing.
Number one: It got my blood really pumping which give me a little adrenaline high after I was done.😅
Number two: The shortness of time it took. Literary in 30 seconds, my whole body from calves to biceps was very warm to the touch
(I do a one min just in case.)
Number three: Afterwards with all of the adrenaline, I'm really motivate and pumped to do my work out.
And to anyone reading the comments after this amazing video I hope that I help even if it's just a little bit.
Thank you for reading and good bye.😊
I really appreciated how in-depth you went with the neurochemistry on this; not only does it reflect how knowledgeable you are, it also provides reasons for stubborn people like me who need iron-clad logic to change a habit 😅 All in all, a surprisingly engrossing video on warming up, of all things! 👏
Agreed! People just saying warming up is important was never enough for me. I’m always asking “why?” A simple answer of “because it’s important” etc. has never been good enough 😂 I’ve been thinking about the inner processes of warming up for ages and this video was amazing! It gave me my the answers to my many whys 😂
I've found that shifting my mindset from "warming up is the flossing of exercise" mindset to "warming up is how you get comfortable for exercise," I have actually started to exercise a lot more. Turns out, a lot of the resistance that I faced while exercising when I was younger because I would habitually start by going into hard exertion before I was energized and limbered. It's like getting into a hot bath: getting in gradually doesn't shock your system as much as diving straight in, and so you end up staying there for longer, getting more of the benefit and leaving with a positive association to prime you for the next time.
WE NEED A PICKLE FROM BAKI VIDEO
Dude yes. Or even Spear from “primal”.
How is ur comment 7 hours old but the video is 5 hours
@@sambarnhurst4584 magic
I would agree with with you, but isn’t that overkill ? It would mean that you have to go back in time to the Jurassic age, witch is clearly impossible at the time.
Unfortunately, this time we can actually plea genetics
9:45 I had no clue Sonic was back. Thanks xD
500 pushups for the day yesterday 10 sets of 30, 5 sets of 30, 10 sets of 10. (between 6:15am-7pm). Most I’ve ever done in a day. Done 200 in a day couple times before. Needed to crush it. Plus a 2.25 hr/4.7 miles wilderness hike to start the day. 56 years Bioneer strong!
Starting your day with 8-10 hours in the wilderness lets you cope well with the rest of the day anyway
@@sufiblade 😂
You should do other pushup variriations insted of doing 500 lol
@@sampetersson5887 I normally do. I have a friend that I ride bike and exercise with, so in part it was to harass him because if I do somethin ghe then has to (according to his standard)... plus I wanted to see how I could handle that volume.
I'm doing something similar. An upper/lower split of "Decasets" (my fancy name for 10 sets) 2 exercises a day. So for example an upper workout would be 10 sets of pushups and body rows back to back.
I find the engagement, stress and exhaustion from high volume Calisthenics far more beneficial than anything I've ever felt with weights.
by far you are the greatest fitness channel on youtube!
Quite possibly, the most detailed and useful warm-up video
I've been looking for a video like this for years. Thank you for all you do
This video came at the perfect time. I've been going into a workout relatively cold and I've been wanting to change that. Great insight on the subject
Well done as usual Adam. We appreciate ya man. Hope the family is well
It's crazy how much of a difference music can make. I don't really warm up, (I should I just get bored too easily) but during my workout if a particular song comes on it just gets me in the right mood to push as hard as I can. I've noticed for me in particular it will be songs made by people on UA-cam about badass characters I like (Guts, Master chief, Thorfinn etc...) For some reasons those songs come on and just got a shot in adrenaline and drive to push
Very good work as usual. You're the most interesting fitness UA-camr by a huge vacuum.
Love your videos Bioneer! You’re awesome. Keep up the great work!
Had not realized til watching this but your channel on the screen is a good motivator for me to get up and get going. Many thanks mate.
I’m new to the channel and loving the content. Been doing CrossFit the past 5 years 5 days a week. Time for a change and back to using my home gym. There’s always so many different things to train and improve on! Learning to listen to my aging injured body more and take more rest and active recovery days. You’ve helped motivate me and reinforced my thoughts and decisions. Thanks 👍💪🇨🇦
This guy is awesome. Some of the best fitness advice I've seen anywhere. Watching his videos has increased my knowledge ten fold!
Exceptional and highly relevant, useful, well-explained knowledge as always! Warming up is such a critical but neglected topic! I also appreciate your balanced, rational perspective on static stretching and the questionable taboo surrounding it, you're affirming my direct experiences!
This sounds similar to a RAMP warm up and I kinda understand some elements to it but didn’t on others and this vid has helped a lot, thank you!!!
Thanks!
Man this video was great, Adam! Thank you!
This is a solid video Adam.. Big fan of your content!
Awesome video. As always. Thank you.
awesome work, your videos help me alot. Thanks
This video was much needed, great work as always, love your content
Thanks Adam
Ive always done a mix of static and dynamic stretching and it seems to work well, and at my most active, i noticed it didnt seem as necessary though i still did it. Ive never gravitated towards doing a warm up with empty or weightless sets, but mostly just personal preference. I like doing specific stretches and warm ups partially because i dont just want to warm up what its going to be in use, but also warm up everything tertiary and around that area.
Great video Adam. Lots of useful information. I, in particular, have a difficult time getting my heartrate up so I am going to implement some of your warmup exercises into my training to see if I can get my heartrate up prior to working out. Thanks.
You never disappoint.
Awesome job. Thank you Sir ....
I definitely agree with ya and have been preaching the same thing to anyone that asks for tips for many years. If you don't have a job where you're active throughout the day, you NEED to warm up for at least 5mins to get the blood going, but then have a quick few light reps or a set of whatever exercises you want to accomplish. Not to mention, active-stretches are SOOO much better feeling afterwards as you don't feel like you've wasted your time. ie: pass/static-stretching will make the muscles longer and more relaxed, but not permanently. Whereas active-stretching will give you the benefits of stretching for a much longer time and when done enough, permanently. This also means you're not just flexible, but strong while being flexible, 1 stone 2 birds.
Cheers for the music advice, I setup a auto-DJ playlist on the free software Mixxx, and arranged my workout music by tempo. A worthy replacement for caffeine for the afternoon or evening training sessions.
Awesome content!
Great advice.
Dude! That's my actual favourite song!! 🔥🔥🔥
Stretching, as you touched on, has a mixed rap. From a martial arts stand-point, stretching is pretty key to high performance. Really, any discipline that involves extending body movements should be treating stretching as it's own form of training. Picture stretching for ballet. Even Jackie Chan has discussed stretching in the past when he was a boy working in a sort of traveling acrobatics troop. As the ability to ramp high adrenaline quickly from a resting state, as you've discussed, the same should be true for range of motion. If a fight breaks out, being able to kick someone in the head immediately is desirable.
Classic Bioneer video.
you touched on a lot of concepts that i utilize in my training all the time! I feel like I just got a thumbs up from the bioneer lol!
Awesome video! I find Muscle control as a great way to both lubricate joints and warm up all muscles. It is slightly harder to do it for the legs though.
thank you for the information.
I love your videos
I appreciate the more nuanced treatment on static stretching. I think it’s easy to turn “the latest findings” into a bit of dogma that fails to contextualize the information. In my own anecdotal application for example, I do quite a bit of “Olympic” weightlifting, which is heavy on rapid hip extension. To that effect, you won’t find me doing toe touches or other static hamstring stretching before lifting, in spite of the fact that I do have tight hamstrings. What you will see me doing, however is the couch stretch, to open up my chronically short hip flexors. Doing so enables me to extend properly, without that extension translating into my low back. If I were about to do a sprint workout on the other hand, I likely wouldn’t do any static stretch for the lower body because I would need to explosively extend AND contract my hips in rapid succession. So, context matters.
you should do the hip flexor training directly because it is not trained on Olympic lifts
Love it.
been watching you for a while and I have to say the your looking in great Shape man!
The Sonic R music is unbelievably good! Nice choice in music
9:45 love the sonic fan jams!
I'm really glad to hear you're making driving while talking to the camera a one off. Good decision :) It frustrates me when I see others doing it. In my opinion - either talk to me, or drive. No one can do both well at the same time. (though it did give us a lovely view of your bicep!)
Adam seems to be in a Sonic kind of mood with the jump rope bag, and Sonic Frontier's music. Did you just play it? The music is definitely adrenaline pumping!
I like using vibration plates, stretching or yoga, and Indian clubs for warmup.
Great video, love the humor😂😂😂
That's a cool Sonic bag you got there
Everytime you run in slow motion i can't help thinking about the 6 million dollar man sound effects 😊. Great video as always.
Warm up is a part I tend to more or less skip, and just use 1-2 lighter sets / warmup sets for the main lifts after a few limb circles. The walk to the gym feels enough warm up actually. I have very limited and little energy, the lifting session itself lasts 1-1.5 hours, then I want to do cardio as well, and I've been doing this for 12-13 years without problems. If I do some cardio for warm-up, it takes away my energy from the strength part, it makes me more tired instead of energised. I always feel I move around enough before walking to the gym that no part of my body is really "asleep" or "cold" (which is strange because my body temperature is very low most of the time). I'm turning 40 soon, and while still don't feel the need to warm up more, I keep in mind the details explained here as pre-emptive techniques. Such a wonderful video, every second was worth to follow.
Man has the metal balls to sing infront of the internet. Love the videos man
I watch Bioneer videos to get hyped.
With the sonic bag and undefeatable song playing. Is this foreshadowing you are going to do a sonic workout video? I think it would be a great video about how to train acrobatics, mobility, and of course speed.
Jamal wake up Batman is training again.
Pre-workout/caffeine is kinda like overclocking, not always necessary, but really depends on the performance wanted for the game you're playing. Best to not become dependent on it and just upgrading your hardware.
I liked the sonic music😄
Thanks for all your wonderfully informative & fun viddys!!
At about 2:40, believe you misspeak, saying “more viscous,” when you mean less, yes?
Watching Bioneer videos is how I pump myself up to train ;)
Full 90 degrees of extension at mcp joint, fingers to hands. You worked at that.
his push-ups are so solid and perfect
Found this channel a couple weeks ago and I've been binging the hell out of these videos. Great content delivered with a great personality and backed by lots of personal knowledge. Now I'm the weird neighbor doing lizard crawls in the yard and rope climbs and pull-ups from a tree in the back😂
Been watching you since 2021, and I've noticed that your squat mobility has improved drasticaly. How did you do it?
Great video as always.
Thanks! You know, it’s just putting time in in the resting squat. Hold onto something like a table in front of you to improve the ankles and make it a bit easier. A useful hack I’ve been doing lately is to do air squats with a slow and gently cadence and just gently go deeper as you are able to. Good luck with it!
Habit is a very powerful tool. Spend time doing airsquats slow and deliberately (no need to super slow) savour the bottom part feeling the muscles in the stretched moment in hips, ankles and knees. Over time it gets massively better. Just do few (like 4 or 5) often throughout the day.
@@TheBioneer Hello Bioneer, donțt if this will interest you, but I found something which reminded me of what you said about "Maxhumanism vs Transhumanism". In chapter 126 of a manga "Tough Gaiden", there is a fight between character who is essentially a clone of a man with superior genes who was specifically prepared by the US army to be a top level soldier and an enhanced human who had a big part of him replaced with advanced prostethics and technology. It quickly made me think of your opinion on this subject.
@@ovidiuvergil That sounds awesome!! Thanks for the tip. I’ll definitely be seeking it out but also… can you tell me who wins?
@@TheBioneer Yes, the cloned soldier won in the end by taking advantage of the biological pars that his opponent still had. He kicked him bellow the belt and then he made his brain shake with a powerful blow to the chin.
Just a few chapters before that there were also some fights with guys that took drugs that increased their reflexes and numbed the feeling of pain.
Great video, can you do one about cool down? It help me a lot too
Sonic fan, nice ✊
LETS FUCKING GO with the Sonic tracks. Amazing workout music for sure
I appreciate being warm from warming up. After many years of ice climbing, priming your body before the climb won’t always raise your temperature as much as you hoped. 😆
Watching this whilst eating chips and chocolate after hurting myself earlier today in the gym - in spit of properly warming up.
Good 👍
Music is also great if you hate counting reps. Especially if you’re going for volume (pun intended), you can track progress by how many stanzas and verses or motifs you can get through.
Please please Mr. Sinicki we would really love a series of videos on training for HEMA (Historical European Martial Arts)!
very 🙏nice🙏
0:19 I like the choice of words 😂
never in my life would i imagine myself seeing bioneer SING
I have that mug! :)
Adam made the "Warm Up" more interesting. Thanks for the great video/information as always🫡💪
Hey boomer love your videos ! Wanted to ask if you’ve put some thought on uploading your videos on Spotify. I’d love to hear your audio while on a run instead of watching your videos online. Thanks for the all the great work
"It's like the vegetables of training." Truer words were never spoken
Interesting. Could you please provide a link to the study about music listening?
- [00:00](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🤸 Introduction to Warming Up
- Warming up is often seen as a boring necessity in fitness.
- This section introduces the idea of making warming up more efficient and beneficial.
- [01:36](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🌡 Importance of Raising Body Temperature
- Raising body temperature through warming up has several benefits.
- It makes muscles and tendons more pliable, increases nerve conduction velocity, and supports enzymatic reactions.
- It also lubricates joints and increases blood flow to muscles.
- [03:07](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🏃 Starting with Full-Body Aerobic Exercise
- Initiating the warm-up with full-body aerobic exercises, such as jumping rope, has multiple advantages.
- It opens up the airways, increases heart rate, and boosts adrenaline production.
- This prepares the body for exercise and enhances performance.
- [06:11](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🏋♂ High-Repetition Sets and Specific Muscle Focus
- High-repetition sets of basic bodyweight exercises and focusing on specific muscles can reduce the need for a lengthy warm-up.
- Such training can increase blood supply to muscles and help them work efficiently without a prolonged warm-up.
- [09:21](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🎵 Boosting Adrenaline with Music
- Listening to music, especially with a gradually increasing tempo, can raise adrenaline levels and boost mood for a workout.
- Creating a playlist with a slow-to-fast tempo progression can be an effective method.
- [10:37](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 📽 Visual Inspiration for Pumping Up
- Watching inspirational videos or clips of athletes and heroes can increase adrenaline and motivation.
- Visual stimuli, like action scenes or feats of strength, can get you in the mood for a workout.
- [11:38](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🔄 Isolating Muscle Groups with Warm-Up Sets and Activation Exercises
- Using warm-up sets or activation exercises helps send more blood to specific muscle groups.
- These exercises enhance the mind-muscle connection, reduce inhibitory signals, and prime neural pathways for efficient movement.
- [18:53](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🚶 Staying Active Throughout the Day
- Remaining active and moving during the day can reduce the need for extensive warm-ups.
- Regular activity keeps muscles engaged and maintains a better mind-muscle connection, potentially minimizing warm-up requirements.
- [19:36](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🧘 Mindfulness and Body Scans for Warm-Up
- Mindfulness meditation and body scan techniques can help reawaken the mind-muscle connection and prepare the body for exercise.
- These methods enhance awareness of muscle tension and relaxation.
- [19:49](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🏃♂ The Importance of Listening to Your Body
- Avoid overtraining by paying attention to your body's signals.
- Excessive adrenaline can mask pain, leading to potential injury.
- Natural warm-ups can help you assess your readiness for a workout.
- [20:17](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🧘♂ The Controversy of Stretching in Warm-ups
- Static stretching was once common in warm-ups but has faced criticism.
- Studies suggest static stretching may increase the risk of injury and reduce performance.
- Dynamic stretches and mobility exercises are alternatives to static stretching.
- [22:25](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🏋♂ Stretching with a Strength Component
- Stretching with a strength component, like ATG split squats, can enhance performance.
- These exercises improve power output and potentially reduce the risk of injury.
- Individual flexibility and stiffness levels play a role in the effectiveness of stretching.
- [23:47](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🤔 The Complexity of Warm-up Approaches
- The warm-up topic is more complex than it may seem, with individual differences.
- Research and individual goals should guide warm-up choices.
- The effectiveness of stretching in warm-ups remains a subject of ongoing study.
- [24:15](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 🔄 Creating a Custom Warm-up Plan
- A personalized warm-up plan depends on individual factors and workout goals.
- A basic warm-up may include aerobic exercise, joint lubrication, and activation exercises.
- The inclusion of stretches varies based on research and individual preferences.
- [25:10](ua-cam.com/video/QBbNYzf2jUc/v-deo.html) 💪 The Importance of Warm-ups in Training
- View warm-ups as an essential part of your training, not just a prelude to the main workout.
- Prioritize mobility and functionality alongside strength and aesthetics.
- A well-structured warm-up can take as little as 10 to 15 minutes and is a crucial aspect of your overall fitness routine.
this was made with harpa ai
so warm up with cardio or agility exercises, a few bodyweight exercises, and a few exercises targeting the muscle your working out
BLASTING THE SONIC SONGS! Heck yeah dude
Any chance of a specific core activation video or how to better connect with your core during exercise?
I'm a pretty strong dude but I feel like I'm leaving a lot on the table with my inability to really "feel" my core during lifts
one thing I discovered about core muscles is that you don't actually know when it's working but you will feel its absence.
except of course when you are practicing a skill with the requirements of using core fully
I put in your videos to get pumped
Sonic music is always dope
Since you're trying to engage slow twitch muscle fibre while doing body building exercises would doing static stretches which make it harder to quickly move the muscle be beneficial for it?
was bro listening to eurobeat? LEGEND
I plan to warm up my hammies to participate in the Nordic Hamstring Curl Olympics. I've done several variations of Bring Sally Up with that movement so this should be interesting
Undefeatable!!!
Could you do one of the for cool-down if not just put it on the website
Have ya done or are ya plannin on doin a vid abt indian clubs/clubbells?
I just jump rope to warm up. I love jump rope.
Dude, I have jump rope work outs. Working on sprints, skills, tricks, and combos.
I don't "warm up," i grab my tubular band, i go through a 6-8min sequence of pull aparts, muscle snatches, rotator cuff work and timed deep squats. I call it a mobility drill. I can hold a 6-10min deep squat, cool down, and go straight to 70% on the bar. Maybe i just have better recovery from stretching at night, meditating, and sleeping well
You literally just described warming up
@@simrandhaliwal6913 yeah but it's a prolonged drill. I don't start with am empty bar, and accessory movements, I mobilize my shoulders hips and T spine and jump into training.
It's more like priming myself, where others would have to warm up to hold a deep squat, vs just doing it cold
I need to work on the squat hold or horse stance; that’s impressive 💪