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Most people inside and outside of the gym are confused when it comes to how to warmup properly. I often see people either spending WAY too much time warming up, or barely warming up at all. Finding the right balance between time and effectiveness is key if you’re looking to stay healthy and boost your performance in your workouts. Instead of warming up longer without any focus or direction, it’s time to warmup smarter. By dialing in your warmup, you’ll see improvements in how your body feels and how it performs on a daily basis. Today we’re going to talk about how to warmup properly, and some of the key components of a proper warmup.
If you’re looking for a better way to warmup, make sure to check out our FREE Warmup and Mobility Overhaul at https://www.insideoutsp.com/iosp-warmup-mobility-overhaul that includes a 5 day sample warmup routine.
Need more specific guidance on your training program, nutrition, or your overall health and performance? Head on over to https://www.insideoutsp.com/men-made-for-more-coaching-program to apply for one of our coaching spots and set up a free coaching call.
Men Made for More Podcast Episode 25: How to Warmup Properly
[00:00:00] Dave: [00:00:00] Welcome to the Men Made For More podcast, a show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don’t know where to start. You’ve lost your physical and mental edge.
[00:00:18] That’s keeping you from living out your full potential. You’re tired of talking about doing big things and you’re ready to start living it. But the Men Made For More podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It’s time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we’ll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We’ll focus on the topics that matter most for helping you develop into the man you were made to be, our goal is to not only build strong men physically, uh, to help coach and develop strong friends, sons, brothers, fathers, isn’t [00:01:00] owners, and professionals in every area of your life.
[00:01:03] I’m your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist. And strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you’re at in your journey. Remember that you’re made for more. I’m excited to have you with us today and let’s dive into today’s episode of the men made for more podcast.
[00:01:24]Hey guys, welcome to today’s show. I’m excited to be talking about everything, the ins and outs of a warmup and how to warm up effectively. So most people inside and outside the gym are confused when it comes to warming up properly. And I often see people either spending way too much time warming up or barely warming up at all.
[00:01:43] And finding the right balance between time and effectiveness is key. If you’re looking to stay healthy and boost your performance in your workouts. So instead of warming up longer without any focus or direction, it’s time to warm up smarter. So by dialing in your warmup, you’ll see improvements your body feels and how it performs on [00:02:00] a daily basis.
[00:02:01] They were going to be talking about how to warm up properly and some of the key components of a good. And proper warmup. So let’s dive on into some of the important aspects of this. So the problem is very relevant. If you go to any gym, I just go around and kind of observe how people are, are warming up.
[00:02:21] And yeah, what I tend to see is that, like I mentioned earlier, there’s people that are very diligent with putting the time into warming up, but they warm up for so long. You’ll see them on a foam roller for 20 minute. Then they’ll jump on a bike for another 10 minutes and then they’ll go and do some stretching.
[00:02:39] And then sometimes half hour or 40 minutes have gone by and. They haven’t even started their actual workout yet. And I I’ll get to this in a little bit, but I’ve been there. So I know, I know how that can go, but the other side of the coin, or is the people that maybe you go to the gym and you jump on a bike for [00:03:00] five minutes and then you just start your workout.
[00:03:03] You think? Well, the first sets my warmup set and then the second set is a little more of a warm upset, and then I’m ready to go. And you do a couple of arms swings, a couple legs swings and call it a day. And we’ve all seen that person as well. And that can be the same thing for running as well as see, as all the time with runners that I get to work with is.
[00:03:21] The first mile becomes the warmup and there’s nothing much else for, for warmup and for cool-down, uh, except for the run itself. So those are some things void because those things are not going right to be extremely noticeable in terms of any problems though. Cause when it happens once, but when this happens month after month and year after year, I would see people more susceptible to injury.
[00:03:45] And also the other piece of this is that. You’re gonna leave a lot of performance on the table. If you’re not priming your body in the right way, then you’re not going to be able to perform the way that you are supposed to. Uh, and like I said, I, I [00:04:00] do, I do understand it. I do understand that warmups, not fun.
[00:04:03] It’s not a, it’s not something we enjoy doing. I’ve been there myself. I’ve been on both ends of it, of not really doing much for a warmup besides from jumping right in. And I’ve also been on the other side of it, of spending. 30 to 45 minutes thinking I have to roll out every area and stretch everything and do this and that.
[00:04:22] And then all of a sudden, my warmup became longer than my actual workouts. And I don’t think that’s the proper approach either. Although it feels thorough, easy to spend a lot of time doing it. There’s more effective ways to get the same results in less time. So our coaching clients that we get to do customized exercise programming with are always shocked when, when they can realize the, the results of an effective warmup and how it feels so different.
[00:04:48] I can think of a whole handful of people with shoulder issues, knee issues, back issues, and simply giving them a better warmup, more structure to their warmup when that was right for [00:05:00] them cleared up a lot of these cleared up. Almost 80% of the issues just because people were doing such. So how’s the job warming up that they were missing something.
[00:05:10] These, these key components that we’re gonna be talking about here, minute that really make up a good salad, the warm up routine that gets your body ready, gets your muscles, ready, your joints ready and gets you ready to perform the activity of Han. So let’s get into some of the details here. Because the big question is, so what should my warm up include and what are some recommends for actually improving it?
[00:05:33] And a few of the things I want to talk through. So the categories are going to be time, type and task. And we’re going to go through each one of these in a little bit of detail. And just to give you guys some recommendations that you can take with you in terms of, okay, where do I start? How can I start improving my my warmup routine?
[00:05:51] Time [00:05:51] So first one is time, and this is generally speaking, 10 to 15% of your workout time should be spent warming [00:06:00] up. So for, uh, if we’re taking 10% as an example, an hour long workout, that would be six to probably six to 10 minutes spent warming up. So that should give some perspective. Some people, if they’re spending.
[00:06:14] Two minutes, swinging their arms around and swing their legs around. Probably need a more thorough warmup, but if you’re at the gym for an hour, and this is total time at the gym, if you’re at the gym for an hour and you’re spending 20 to 30 minutes, that can warmed up, I think there’s a better way, way to do it.
[00:06:30] And we’re going to talk about some of the. Specific components of, of the warmup, but the, uh, principles are the same. And we want to make sure that the time being spent is effective, efficient, and gearing you up for the workout itself. The warmup should not become the work. The workout. So keep that, keep that a general percentage, 10 to 15% of your total workout time should be spent in the warmup.
[00:06:56] Type [00:06:56] It’s not going to get into the type. So [00:07:00] type would refer to things like cardio would be warming up on a bike, uh, mobility, work, stability, work, movement, prep, all those things. And those are the things we’re going to be going in breaking down one by one. So these should be balanced and address some of the following things.
[00:07:14] And typically in the following order, So we have body temperature and breathing. We have tissue and joint prep. And that includes mobility and stability work. We have movement prep, and then we have the nervous system prep. I want to get a little deeper into each one of these. So for body temperature reading, this would be the general piece of the warmup.
[00:07:36] This would be jumping on a cardio bike, doing a, a light walk or jog. This could be jumping on a rower. This can be doing some jumping jacks or some jeans broke. Think of things that are incorrect, your body temperature, and starting to increase your breathing right. And these are the things that can help start to just let your body know.
[00:07:55] Okay. We’re shifting from, I’ve been sitting at a desk all day to all right. [00:08:00] It’s time to warm up. It’s time to get ready. It’s time to go. So that’d be the first thing that’s usually where like to, I start people that sets the stage for some of the other things that you’re going to be doing following.
[00:08:10] So after the body temperature and breathing, we have tissue and joint prep. And I consider this mobility and stability work and like to do mobility work first and then follow it up with stability work. So tissue and joint should be anything that hits some of the key areas where you might, you have some limitations, you don’t have to do mobility, work, stretching, targeted things at each joint, but it say if you’re going to be squatting, you do want to open up.
[00:08:38] The hips you don’t want to open up. The ankles are a couple of key areas that you want to make sure you’re hitting, especially if you have preexisting mobility limitations, and then you want to follow it up with some stability activities. So that could be something that’s creating a little bit of strength around that newfound range of motion that you did with your mobility work.
[00:08:56] So in the example of. Opening up your ankles. [00:09:00] You do some joint work for ankles. You do a little bit of targeted soft tissue form. Rolling for your calves. You want to follow that up, maybe with some active heel raises going through the full range of motion. So off of the step, making sure you’re going all the way down, healed the ground, and then coming all the way up to help lock in some of that range of motion.
[00:09:16]So that’s a quick example of some tissue and joint prep, and that should be specific to what exercises and what things are going to be doing that day. So after the tissue and joint prep want to. Move improvement prep, and this would be gearing in kind of grooving the pattern for the movement that you’re going to be performing.
[00:09:35] So let’s, let’s stay on the squat example. Uh, this can be something that should look like the movement sometimes. Exactly like the movement. So for prepping, if you’re doing a barbell back squat, goblet squats would be a good way to do some movement, perhaps some tempo, goblet squats, where you’re slowly lowering down.
[00:09:52] Pausing at the bottom, really trying to open those hips and ankles up and then exploding on the way up. And this can [00:10:00] also be something that looks a little less different. If you’re doing a squat, it could be some lateral lunges or some forward lunges, some different things like that, that are going to simulate the actual movement and get your body ready for that specific movement.
[00:10:12] After you’ve done the previous thing of opening up any areas that need it. So the last piece is the nervous system prep, and this is. Often the most overlooked piece of it is we don’t get our, our body ready for what’s to come in our nervous system. It has to be ready for what’s to come. So our central nervous system trolls kind of our excitement, it’s our fight or flight it’s are these different systems.
[00:10:36] And we want to let our nervous system know that it’s time to train. And if you’re still there, think of it this way. If you’re, if you spend time laying on a foam roller, And you spend 20 minutes on a foam roller. You start to probably get a little sleepy if you’re anything like me, right. Is that going to get you ready to do a max, a max one rep back squat?
[00:10:55] No. And that’s the things you have to keep in mind. If you’re going to have a heavy lifting [00:11:00] session, you need to do some explosive things. Some box jumps, a med ball, slam some kettlebell, swings, some different things that are explosive in nature to help them get you ready for that, to help really fire up your nervous system, as well as your muscles and joints, to get yourself ready to go.
[00:11:17] If you know, you have a. A long grueling, 30 minute AMRAP coming up, then the prep is going to look okay. A little different. You still want to do some of those things, but it doesn’t have to be to the same degree. So you want to think of this as kind of turning up or turning down the dial based on what’s what’s coming.
[00:11:35] So those would be the types that we cover. And some of the biggest mistakes we see with these is people either skipping one of these altogether or spending too long on one area and neglecting some of the other ones. So make sure that you’re considering all those things and working them into your warmup routine.
[00:11:53] Task [00:11:53] So last we went over time, we went over type. I want to go over task and this is going to be moving from general [00:12:00] to specific. So let’s take a bench, press day. All the bros have been there. We’ve all done a bench press day. And let’s see how this would look for moving from a general warmup to specific. So general might be something like getting on the rower, a full body thing, something that’s not maybe specific to the bench press itself or doing something like.
[00:12:20] Arm swings or jumping rope would be on the general side of things. But then as we move more specific, You want the task to start to look more and more like the movement that you’re going to be doing. So for some mobility work, you might, uh, you might do some, some chest stretching. You might hang from a bar, you might do some, a shoulder opener type things with a PVC or band to help get the shoulders loosened up.
[00:12:44] And then you can follow that up with some stability work. So this again, once it looks similar to the bench press, so think something like. A scap pushup or different plank variations that might actually be doing a pushup or might be doing something similar to that. [00:13:00] And then as we move more and more specific, then we get into things like the movement prep that we talked about of doing a tempo, pushup, or doing a, you know, a dumbbell bench or something that is getting your stabilize, your muscles ready and getting your body ready to go.
[00:13:16] So those are some of the things that you want to think about. So remember time, 15% of your total time at the gym should be devoted to warm up the tight, make sure you’re addressing body temperature and getting your breathing up. Make sure you’re addressing the. Tissue and joint prep, make sure you’re dressing the movement prep and make sure you’re addressing the nervous system prep, which is actually probably the most overlooked one out of all those.
[00:13:41] And then with the task at hand, moved from more general full body activities, just getting your heart rate up two more specific things that are going to simulate the actual workout at hand. So to summarize things up here, this is super important and ignoring the warmup at the expense of it could be time.
[00:13:56] It could be laziness or just not knowing better. Could [00:14:00] put you at risk for a train injury and greatly limit your performance in the process. So instead of aimlessly completing a warmup or jumping on a cardio machine, revamp your warmup to actually your body ready for activity, and you’ll be shocked at how your body feels and how much better performance.
[00:14:14] And we see this all the time with the coaching clients that we get to work with for their exercise. Programming just makes such a big difference. And it’s something that’s really important to focus on. So, if you feel like your warm up can use some improving, heading over to the link in the show notes to download our free warmup and mobility overhaul.
[00:14:31] So this includes a five day sample warmup routine you can use right away, your next workout. And we’ll give you guys some ideas of how to apply these things and how to get started. So thanks for listening today. And we’ll talk to you guys tomorrow.
[00:14:44]Thanks so much for listening to today’s episode of the manmade for more podcasts, hope you found today’s show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of this [00:15:00] podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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