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.
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.
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.
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.
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 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.
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!
@@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.
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.
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 RU-vid 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
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.
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.
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.
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.
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!
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. 😆
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!
This is actually one of the most important videos in all of Fitness Content, from VHS to DVD's & BluRay, to RU-vid and every bit of fitness information ever... This is an insane level of implication... It's saying that if you warm up(as "defined" here) maybe 1-3x per day you're going to radically improve every aspect of everything in your life while making yourself feel as good as you possibly can. I'm at a loss for words due to a brain injury and I guess yesterday's mango smoothie gave me a bit more insulin resistance than usual.... But somebody will explain what I mean better. This video is explaining so much of why I can do "half-assed" sets in the range of 1-3 and feel pretty danged good, with a pump, and maintain some muscle. I can do whatever for 5-15m 1-3x per day and it makes a significant in everything from size, muscles, feeling better, confident, healthy, processing carbs better, etc. alright lol
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.
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.
@@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.
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.
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 👍💪🇨🇦
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.
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.
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!)
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
@@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 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
I have tried to warm up with jump rope but i get pain in my neck and hamstrings if i do it cold. So i always do like a full body warm up where i just move my body parts like you do at 12:25 ish
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😂
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.
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
as a person who never warm up since yes i have the same mindset as adam and the mindset got more stronger when i learned that animals dont even warm up but still could do stuff they always do i was very injured proned before and never worked out which made the things worse but bit by bit i worked out without even learning what warm up is and its like my body just got used to it and now im not injured prone anymore even if i do hard stuff but then i learned about warming up i tried it the only thing is i did it wrong i did high intensity alot of reps bodyweight to the point im tired and gasping for air and my muscles are almost fatigue then just wait and walk for a bit but for some reason when i tried to do something again my body just become more strong i could jump higher run faster which made me really confused
I had tons of injuries(muscle tears, grade 1 and 2) and I hated that it put me off and I had to wait for my injuries to heal.I learnt the hard way that all I needed was a good warm up and once I started implementing a solid warm up I never got injured again!
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
