Warm-Ups

**Chrono** · 07-08-2004, 12:53

I'm having a hard time trying to warm up before doing any cardio and weight lifting. All I know to do is jumping jacks. Can anybody tell me what are some good warm-ups exercises?

**Luebbers** · 07-08-2004, 13:38

Stretch! Dynamic stretching before both cardio and weightlighting is not only a good way to get warmed up, it improves flexibility, as well (obviously).

**black-gi** · 07-08-2004, 14:32

alot of old school martial artists have many troubles with there body due to not stretching before and after.

Jason Bryant

**Chrono** · 07-08-2004, 14:35

I thought it was better to stretch after the workout. In any case, I stretch both before and after.

**De_Franza** · 07-08-2004, 15:57

Stretching after a workout when teh muscles and tendons are warm is good for increasing flexability.
Stretching before is good for loosening and readying the muscles so they're ready for action, to help prevent injury.
Stretching before and after is a great habit.

In the schools I've trained in, the warm up is usually a bunch of stretching with some jumping jacks, running in place, bouncing around, etc. jumping rope would be good too, i suppose.

**Sgathak** · 07-08-2004, 17:13

egad! I can only think of a few hundred good warm up exersizes.

anything that falls under basic calistenics is good... push ups, sit ups, etc

squats
jumping squats
40 count squat
hindu squats
lunges
jumping lunges
20 count lunges
walking lunges
trunk twists
toe touchers
hi jack/hi jills
bridges
neck bridges front to back
neck bridges side to side
arm circles (shoulder - inboard and outboard)
arm circles (elbow - inboard and outboard)
wrist circles
push ups
hindu push ups
wheel barrows
wheel barrow hops
leopard/commando crawl
lizard crawl
jumping push ups
clock push ups
360 push ups
anything yoga - sun salutations, moon salutations, any of the basic chakra vinyasas, power yoga, sports yoga, basic hatha, Bikrahm, etc... you can do yoga all day and never repeat the same movement twice.

Focus on doing these progressivly faster to warm up, and when cooling down, start as fast as you can and progressivly slow down

**thebigj8** · 07-08-2004, 17:57

Where the hell is Jeff? Someone put up the Burger-signal!

**Chrono** · 07-08-2004, 21:23

Originally Posted by thebigj8

Where the hell is Jeff? Someone put up the Burger-signal!

I think he's upset with me about a post I made in an earlier thread a couple of days ago.

Joe, goods stuff there, thanks. Of course, I don't know about a quarter of the things on the list are. I had the idea of doing yoga and some pilates before the workout. Sun salutation is a good warm-up now that I think about it. We did it first thing in our class.

**Jeff Burger** · 07-08-2004, 21:39

"Someone put up the Burger-signal"

LOL

You flash the golden arches for friggin warmups....jk.

Besides all the good thing mentioned above.
I start with just rolling each joint of the body. Warming the fluid in joints.

My favs...jogging, jump rope, footwork, shadow boxing, truck tire.

In general I say chose a warm up that resembles the activity. Light shadow boxing and increase in speed and height of kicks.

Remember a warm up is a warm up and not your workout. Dont waste yourself on hard or prolonge warm ups. Save your energy for your skill. When your tired to the point of loosing form you can go into other conitioning ( strength, cardio...).

I do very little stretching. I try to make flexibilty come naturally. If I do stretches its nothing impressive but I can do an axe kick to split cold.

In class we do rounds of jump rope and truck tire follwed by one round of footwork. The rounds are marked with a 30 sec left of round whistle. During this time they can do jump squats with a partner or hindu push ups.

Even a simple front, back, left, right combo for a round is good.
We do them like this. Connect each piece with each other piece, cause you never know which way you will need to go.
So it would look like this.
F - front
B - back
L - left
R - right
F/F, F/B, F/L, F/R
B/F, B/F, B/L, B/R
L/F, L/B, L/L, L/R
R/F, R/B, R/L, R/R
From there you can start adding on all your attacks and defenses, pay attention to wich ones are complimented and which ones are hindered by which footworks.

Something the kids like but is more of a warm up for me is have them all attack me.
They are allowed to strike with full force but not grab. Im not allowed to hit. I can only block, get out of the way and do some soft takedowns.
This is alot of fun and a great little warm up.
Because they are kids and you dont want to hurt them you know you will be soft and not use force.

I also have the kids do a series of crab crawls.

Jeff

**Jeff Burger** · 07-08-2004, 21:44

"I think he's upset with me about a post I made in an earlier thread a couple of days ago"

Which post?

Im not on the computer as much lately. But I usually pop in the morning while sipping coffe and at night before ZZZZ time.

Jeff

**Chrono** · 07-08-2004, 21:54

Originally Posted by Jeff Burger

"I think he's upset with me about a post I made in an earlier thread a couple of days ago"

Which post?

You mean there was more than one?

This Thread is where it happend. Post number 13 that I made. I did apologize for that, you may notice.

**Lisa** · 07-08-2004, 21:56

Our kids class ends right before our adult class starts. The kids LOVE to play dodge ball at the end of the class and they drag every available adult up there to play... Kids against adults of course

It is a great warm up for us, a good cool down for them and it allows the kids to get to know the adults in the school better. Plus it is a lot of fun

**Chrono** · 07-08-2004, 22:04

Originally Posted by Lisa

Our kids class ends right before our adult class starts. The kids LOVE to play dodge ball at the end of the class and they drag every available adult up there to play... Kids against adults of course

We do the same at our school. I even helped yesterday to throw the ball.

I don't know what it is, but I cannot teach the kid's class. I'm not good with kids. Never have been.

**Jeff Burger** · 07-08-2004, 22:13

"You mean there was more than one? "

Dude I hate everything you write.
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LOL ...did I getchya.
Just playing with any guilt you might have over that post.
That didnt upset me.
Iam glad you made of point of saying it was a joke.

Jeff

**Don Davies** · 07-08-2004, 22:46

Originally Posted by Lisa

they drag every available adult up there to play

Yeah, even when I run into the corner hiding from them they still drag me up.

**Lisa** · 07-08-2004, 22:47

Originally Posted by Don Davies

Yeah, even when I run into the corner hiding from them they still drag me up.

Don is the only adult I know that is afraid of 10 year old girls.

**Don Davies** · 07-08-2004, 22:53

Originally Posted by Lisa

Don is the only adult I know that is afraid of 10 year old girls.

Not all the time only when they have sticks in there hands.

**Chrono** · 07-09-2004, 12:05

Originally Posted by Lisa

Don is the only adult I know that is afraid of 10 year old girls.

I'm afraid of them, too! Both girls and boys.

Originally Posted by Jeff Burger

Just playing with any guilt you might have over that post.
That didnt upset me.
Iam glad you made of point of saying it was a joke.

I'm just glad that didn't upset you. I got to specify what I say is a joke and what isn't more clearly. That was my fault. I'll make sure not to do it again.

**Wulf** · 07-09-2004, 12:44

that's good to hear cus i'd hate to change my opinion of you. take it from me, warming up before and cooling down after exercising is a really good idea. last time i didn't do it i ended up pulling my calf and a few other muscles something awful...