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Warming up on the treadmill

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Posted by: r0dxx

Is there any point? If so, how long should I do it for? Also what speed?

Lately I've been doing 5 minutes of 3.5 on the treadmill, is this pointless? I do it right before I workout.


Posted by: vortrit

I used to warm up on the treadmill all the time just to get the heart rate up a little. Stretching is probably better before lifting, or both.


Posted by: r0dxx

Quote:
Originally Posted by vortrit View Post
I used to warm up on the treadmill all the time just to get the heart rate up a little. Stretching is probably better before lifting, or both.
I usually do both, but is 5 minutes even doing anything? Also is it a waste of energy?


Posted by: vortrit

Quote:
Originally Posted by r0dxx View Post
I usually do both, but is 5 minutes even doing anything? Also is it a waste of energy?
Like I think I said, I used to do it as well to get the heart rate up. So, if you want to get the heart rate up a bit before you lift, I don't see why you shouldn't do it.


Posted by: KeenanB13

Well you have to reach your target heart rate for it to really burn any fat and you have to hold that target heart rate for approx. 20-30mins for any fat to be burned, but you are burning calories and warming up the muscles, on the negative side more lactic acid enters the muscles and may prevent you from lifting a little heavier than you might be able to. Stretching would probably be better, and when you do stretch don't hold them for to long as that does the same thing. You should stretch like they tell sprinters to do so they don't get any lactic acid in their muscles and only hold for 1-3 seconds. Mabey do some arm circles and twists, or a set of jumping jacks, it's quicker and just as if not more effective.

But I do know that if you run at 6mph for 7min and 20secs that's close to a mile.

So for 5 mins at 3.5 mph that's about half or a little more than a half a mile. Which if I am correct depeding on your weight for a 160lb person is about 100-120 calories a mile at that pace. Goodluck!


Posted by: Witchblade

Stickies.


Posted by: AKIRA

A warm up is literally just that; you want your body to warm up. A little walk on the treadmill is just fine, but Id do more after that.
Check out CowPimp's warm up sticky in training. (P-Funk might have been the one that posted it though)

Quote:
Originally Posted by vortrit View Post
I used to warm up on the treadmill all the time just to get the heart rate up a little. Stretching is probably better before lifting, or both.
Depends on what youre doing and how your flexibility is.


Posted by: DOMS

Quote:
Originally Posted by AKIRA View Post
Depends on what youre doing and how your flexibility is.
Yeah, static stretching before a workout: not so good.


Posted by: AKIRA

DiNG!


Posted by: AKIRA

::Just checked, it is CowPimp's own thread::

To respond further about static stretching...I think its a good idea if youve got some tightness going on. However, I wouldnt be shooting for the high intensity numbers on a day that I static stretched some tight muscles into freedom.

Static Stretching actually decreases strength, however, I dont know how much it decreases. Someone else can chime in here....

Bottom line though, I wouldnt EVER go for MAXs on days that Ive static stretched the muscles being tested.


Posted by: DOMS

The problem with static stretching is that it triggers the myotatic reflex. Pretty much, it makes your tendons and ligaments less flexible. It's the counterbalancing affect of lengthening your ligaments and tendons. It's a safety mechanism that your body uses to make sure you to stretch too far.


Posted by: Big G

Run ½mile before working legs. What's it going to hurt? It'll warm your muscles up. End of story.

Stretch after workout. Agreed.


Posted by: DOMS

I think that Cowpimp does stretching before he works out. But he does dynamic stretching, not static.

Personally, I think that the best way to warm up is to do the exercise(s) that are in your workout session, but use very light weight with high reps. For example, when I'm about to Squat, I do 2 x 12 with an empty bar. That gets the muscles warmed up, the joints lubricated, and the blood flowing.


Posted by: Dale Mabry

Quote:
Originally Posted by DOMS View Post
The problem with static stretching is that it triggers the myotatic reflex. Pretty much, it makes your tendons and ligaments less flexible. It's the counterbalancing affect of lengthening your ligaments and tendons. It's a safety mechanism that your body uses to make sure you to stretch too far.
Close, it triggers autogenic inhibition, which essentially means it tells the muscle to not contract, which is kind of the opposite response you want from your warm-up.

I do a 3-5 minute general warm up on the treadmill at 3.5, 4.5, 5.5mph each minute, then do a more specific warm-up. Never static stretch unless you have something that is so tight that it hampers your workout.


Posted by: AKIRA

Quote:
Originally Posted by Dale Mabry View Post
Close, it triggers autogenic inhibition, which essentially means it tells the muscle to not contract, which is kind of the opposite response you want from your warm-up.

I do a 3-5 minute general warm up on the treadmill at 3.5, 4.5, 5.5mph each minute, then do a more specific warm-up. Never static stretch unless you have something that is so tight that it hampers your workout.
Thats what it was! God dammit, that was driving me nuts.

I also agree pretty much completely with your last line.


Posted by: Big G

I think we've got this one beat to death now, don't we?







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