STOP Wasting Time With Warmup Exercises! (Warmups That Do and Do Not Work)

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Warmups are recommended for virtually all physical activities. For the most part, no one has really questioned the need for warming up, let alone explain which type of warmup is better than others. Here, we take a closer look at the warmups we should (or shouldn't) do before exercise.
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www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.lookgreatnaked.com/blog/do...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
journals.lww.com/nsca-jscr/Fu...
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pubmed/1...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/8...
jamanetwork.com/journals/jama...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
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Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

[@kerkireos]

Havent seen it yet but I guess it depends

[@birdsamora9925]

Are you some kind of wizard?

[@coows]

@@birdsamora9925 he is probably not.

[@aac7x]

This joke is older than your grandmother pleaseeeeeeee!

[@gabriellee5902]

bird Samora it depends

[@whong09]

I need a picture fit tank top that aggressively/obnoxiously says *IT DEPENDS*

[@Philson]

I just use much lighter weights as warmup sets. Not gonna risk injury. Also to build mind muscle connection.

[@danyo5509]

It’s what I do, also get a complete stretch with the weight as you’re retracting. Sometimes use bands to warm up also

[@Seriousjaak]

Same here, I feel like there is no need to warm up and stretch for 15-20mins. But every body is different.

[@andrewgarcia7405]

Baird - I spend around 20 minutes warming up for every workout lol. But true, everyone’s body is different, I have friends who do a quick 1 minute stretch and next thing you know they’re sprinting. Im only 19 and warm up like the elderly 😂😂

[@jacobburke9679]

For squats for example i just doing a few jumping jacks and squats with the bar. If im doing a full body workout i do jump rope for a like 2 minutes.

[@phenomenaldouchebag6520]

I wonder. if I read the comments as well as this, then what's the point of me watching this video. what is life.

[@teruphoto]

3:52 is the key I definitely need warm ups and cool downs for my jogs or other cardio activities. Not only do they loosen me up for the exercise, they do wonders for preventing post exercise soreness

[@dariusdareme]

Obviously always do warm up. I do some push ups and my elbow and wrists always crack. I'm sure it's much better if they crack while doing something light than while lifting 100kg.

[@paulolange3462]

For me, it's kind of it, and I do the warm up with the principal exercise, but with really light weights and very slowly, it helps me reducing all those discomforts (clicks) and get me on proper form, I always have to adjust something.

[@jemand8462]

they only crack because of gas bubbles built in the synovial liquid. It hast nothing to do with bones, joints or anything important. med student.

[@maverickoliverio4888]

Jemand then how could we stop that from happening?

[@Salarr]

@@jemand8462 yeah seriously, how do we avoid all the cracking then?

[@phantomberzerk9486]

@@jemand8462 hey med student then tell me why df I have so much bubbles and it feels so Good when I break those bubbles especially at my back? I also relive pain by doing it.

[@kingbubby8768]

I prefer cooling down first actually

[@pureevolution9952]

warm ups help me in the gym tbh...as im skinny im very cold and don't feel like lifting but when i do my warm up for 5 min and 20 min cardio it get's me in the mood of lifting

[@TiagoSilva-fh3dh]

@@pureevolution9952 maybe that's why you're skinny. Cardio is great but if you wanna gain muscle more efficiently than you should prioritize weight training and do it first in the workout. Give cardio it's own day or do it in the end

[@Casa-gl8gh]

@@pureevolution9952 why on earth are u doing cardio

[@bluesyace9564]

@@TiagoSilva-fh3dh bruh Cardio makes you more anabolic which is better for muscle growth in the long term, do you lose muscle? Yes, but even Arnold who was on mad steroids(i.e. already pretty anabolic) advocates doing 40-45 minutes of cardio everyday. Its better for conditioning yourself, and tendon strength. Of course I am no doctor but people who have insane muscle mass but are out of breath in 5 minutes of running isn't a fit person to me.

[@jahnavi.c.t]

@@Casa-gl8gh ur workout might be useless if u don’t do cardio for minimum 10 mins a day

[@JCV123]

Ohh man, I just love your video! Easy to understand, no bias, no bullsh*t, no lies. Keep up the great work!

[@xtraOrdinaryAthletes]

One of the more ambiguous topics that has been out there in fitness! So many misconceptions too! Been trying to tackle it piecemeal in our own vids, but this might be the most concise and informative video I've seen on it. And I'm definitely voting for making static stretching part of it's own separate session, or at least after a resistance training workout as part of a cool down.

[@Meyaleleth]

I can vow that the day I did not do a dynamic stretching prior to my workout, I pulled a muscle. And it happened several times to be a coincidence. The most important thing,as the video states, is to do the right stretching for the workout that is going to follow. Static stretching ideally should be done after the workout.

[@aryannacisneros1670]

Good idea

[@manimal667]

I'm glad you made reference to mental prep during a warm-up. I find that to be the best to help with my cues on deadlifts and squats before I go very heavy.

[@Sony-ny3xx]

took pre-workout and watched this on 2x while understanding everything perfectly. caffeine is one hell of a drug

[@jasonodoan2108]

It’s a hell of a warm up

[@roimelvillacorta7722]

Thanks PictureFit for this new helpful fitness vid!More power!

[@bigbowlofricee]

I love how you include the sources in the description box 🙏🙌

[@obijuanjuanes3343]

Since i started doing warmup om my heavier days (3-5 reps) my shoulders and my joints feels a lot better then not warming up at all. And doing internal rotation movements as well as external rotations is the best thing ever for me!

[@Dijits]

My warmups are less about limbering up and more about getting the mind body connection. For example my warmup before bench is just using the bar and doing really slow reps. That way I can just focus on engaging the muscle and feeling the fibers contract. It is super helpful as that mind body connection can be the difference between 3 reps and 5 per set.

[@sharradanderson5464]

Exactly, which is extremely important.

[@pacificnwaerialviews]

Thanks for the great content bro!

[@Kclerie]

Yessssssssss. Great video. I was curious about this! 😊

[@philosopher999]

I have stopped doing the warm up cardio and now just go straight to the weights. I complete a couple warm up sets and I am ready to go. Thank you for the video, as I will continue doing what I am doing.

[@Elhooo]

Thank you for this video, I rarely warm up, my friends always blame for that this video shoud be a good argument, you're the best bro 👊👊

[@intelone814]

I really could use a list of dynamics and active stretches for the big lifts (OHP included). and an agonist-antagonist movement pattern for the the big lifts too. I'm trying to figure it out, but your help is highly appreciated! .. thanks for the awesome video my triangle trainer

[@ronitnayak4408]

I personally do warm- up sets and I feel myself more prepared than when I just straight go all out

[@malacki6554]

In school we were taught the three phases of a warm up: Pulse raiser which was usually running to get the heart rate up Dynamic stretches which is stretching with movement Sport specific activity to get you in the mindset of what activity you’re about to do.

[@skyejacques]

Wow. That's exactly what one of the fitness People suggested in is video. Jeremy somebody

[@Gorgoil313]

Yes a good foreplay always contributes towards a good act!

[@Pierluigi996]

I do a rotator cuff warm up

[@stamatisvragas7720]

Propably best warm up for ohp especially when your shoulders qre clicking

[@SuperDarkdiver]

same. i've been plagued by shoulder injuries multiple times so this is an absolute must for me.

[@guitubagrips9719]

No matter what, you gotta warmup the shoulders

[@StayCoolKeto]

Warming up could get me a few extra inches? might have to try that then ;)

[@Zaron_Gaming]

Won't be enough bro :P

[@natarajgs123]

Pp

[@Bokimojtecoki]

I was about to start working out and got this as my recomended

[@Xxx-zg7hx]

My warm up every morning is listening to my music loud asf and driving fast asf to the gym gets me pumped.

[@amermeleitor]

My warmup before routine: jogging for 10 minutes, some movements to stretch and warm the joints and voilá! I think for me is important to raise the body temperature and focus my awareness in muscles and joints. Maybe is only a ritual, but it works for me. I don´t warm up before specific excercises. And after my routine I stretch to cool down and walk to my house (25 minutes walk).

[@TheAltruismActivist]

Very informative and well made. Thanks!

[@BarRookie]

very good information here! keep it up!

[@baloon102]

I've found that foam rolling and other forms of myofascial release + dynamic stretching + similar pattern exercises with focus in activating the muscles needed in the first exercises, sum up for a pretty decent gym warm up if you're training at high intensities

[@ramilurazmanov]

Amazing, thank you!

[@andreas_georgiou]

keep up the great content

[@gumbawu4135]

I would appreciate a video about stretching at the end of a workout (maybe in comparison to stretching before and stretching on offdays) :)

[@oran4991]

gumba wu don’t stretch before check out athlean x

[@chard6649]

Good one again!

[@sienjong2762]

Thanks, Bro 💪

[@malacki6554]

Dynamic stretches for warmups,static stretches for cool downs

[@Ethan-tn4jc]

I like running before a work out, I know is doesn't really help me warm up my arms but it elevates my heart rate and it always gets me hyped up

[@ChadeGB]

A summary of every PictureFit video: It depends.

[@Barukh]

I had a music teacher who had tendinitis, and he regularly has physiotherapy to deal with it and consults with a doctor about it. As it turns out, stretching your arms before playing or working out will be harmful, if not immediately, in the long run. It's advised to stretch after the said exercise, or way before, as stated in the video.

[@patrickgono6043]

I usually start with a lower weight and do an extra set at the beginning of an exercise for my warm-up. I also keep the heaviest exercises, like squats and deadlifts, as my second exercise, so that the first exercise warms me up, while not yet tiring me out.

[@derekdeadlifts2986]

I think warm-ups are beneficial, but it is dependent on the training goal. For powerlifting/strength training that I do I do a dynamic stretch on lower body days then deadlift 2-3 sets of 10 generally although rep depends on the rep scheme for my working sets. I’ve done static stretching post workout from time to time(not as often as I should). Anyone else do similar?

[@Todiros]

I used to not warm up before working out but then things started cracking and breaking and pulling all over my body so I kinda had to start. Felt like Mr. Glass. I literally have to crack my knees into place before doing any lower body workouts. After that, I do body/lightweight full body mini-workout for a warm up before my main workout. Gets my blood going as well which is also super important for me. Takes about 15 mins. And even after that my first set of every compound movement is a warmup set.

[@math.and.physics]

As a rock climber I do a few slow and controlled pull-ups, warm up my fingers by holding my body weight on the first digit of each finger (on some type of ledge), stretching everything out, and getting the blood flowing by moving around and shaking arms rapidly. Then I climb easy, gradually getting harder and harder.

[@TheGooglySmoog]

I do active stretches at a big box gym where I do high kicks, high knees, butt kicks and external rotations. I look crazy to some people but this psychologically gets me psyched up. If I am OK with looking dumb during my warm up then I shouldn’t GAF what people think when I lift. Results are what matter.

[@Noah25]

Depends on the program of my training that day (push-pull-legs) but I always start with light cardio (5-10min), just to feel that I’m getting warmer, without breaking a huge sweat. Then I go on with: either dynamic stretches on leg days, a shoulder warmup with a wooden stick on Push days, or a cable lat pull-in on Pull days. And when lifting heavy (dead’s or squats) of course I warmup on 4-5 sets of low reps prior to my working set. I tried a lot of different things and I find that’s what works best for me!

[@brandonadrien3476]

0:42 Aren't "maybe" and "maybe not" pretty much the same in meaning?

[@jamescoleman8173]

Maybe the difference is "maybe" has a positive connotation, and "maybe not" has a negative connotation but maybe not

[@kialjalahur2028]

it depends

[@bluesyace9564]

maybe, maybe not

[@adamramnarine4675]

Thank YOU

[@normandaurelle814]

@PictureFit I love your videos ;)

[@das7903]

Can you do a video on compound workouts vs. Isolation workouts..? Huge debate on pros and cons of each and what should be targeted for certain people etc etc

[@ifstatementifstatement2704]

In the whole 16 years I have been lifting weights, I have never once warmed up. I just start my workout right where I left it, at the same loads on each muscle I did last time and increase the load once I can do more than 10 reps. Believe me, after one set you are warmed up lol. I have also never been injured. On the otherhand my friend who is also a personal trainer once damaged his bicep (internal bleeding and you could see the blood spreading on the inside, below his skin) by trying to lift too much weight in the same session. You have to proceed and test your limits slowly.

[@NeverStoppedSinging]

Notifications that make me happy!

[@LambLiesDownOnBroadway]

I use the Rowing Machine to warm-up. I do high-intensity for like 5-10 Minutes and I'm good to go. :)

[@stevePDx]

The research is lacking, yes. But our understanding is not. The concept of warm-up, in most part, is designed to activate the stabiliser muscle groups. For almost every joint in our body, there are stablisers - especially prominent in the spine - hence why you shouldn't squat first thing in the morning because the spinal stabilisers aren't active after being inactive during sleep. So dynamic movements and range of motion exercises are key to activating these - not static stretches.

[@kaimcm9938]

do a video on isotonic exercises.

[@tyson1chicken]

hey, it's me, the guy that said you need to make your video topics more fire awhile ago. this was a pretty alright video... all valid information, but most of us kinda know it already. dynamic stretching is important tho. one time i drove to the skatepark, immediately skated to the skatepark after getting out of car (no walking), popped a kickflip and pulled my calf lmao. anyways you should make videos on way more interesting topics. like recently i streamlined my training to just benches and squats. i'm thinking i'm making wayyy more progress in wayyy less time. and i'm wondering what the progress increase is if i'm doing like 100 bench reps lmao. do stuff like that, like how would it go if you did 100 reps per training session for major compound movements... and difference between working out 6 days a week vs 3 days a week where everything you do in 6 days a week is done in 3 days. is it truly the same? i feel like it isn't which is why it would be interesting to see a video on it.

[@navgokhan8900]

I do yoga poses as warm up which includes pashchimutman asana, sarvang, hal, chakra, vriksha, bhujang, adho mukh shvas, trikon, uttanasana and bal asana before weightlifting and 5 minutes light stretching and 5 minutes light jog before playing football ⚽.

[@aaronjoel7994]

I do a full body dynamic warm up before every workout, and then save the static stretching for afterwards. Full body as well, of course. Regardless of the workout.

[@prariedog7875]

In my experience as a long distance runner, warming up properly before a work out is vital for performance and avoiding injury. I stretch before my workout, during my workout if I get a break, and after the workout.

[@theperipateticaccrescent7685]

please make a video on : does stretching improve muscle definition ???? take factors like if the person is flexible or not. I am talking about stretch over a period of time like months and a few days. Thanks i hope you take this into consideration

[@KiranSidhu]

Love a good warmup before a lifting session😊💪🏼💕

[@lIlIllIlIllIlllIllIIIIIIIIIlII]

Kiran Sidhu naaah maybe 1 set of warm up I hate warming up I depend on warming up because of the exercise itself

[@KiranSidhu]

@@lIlIllIlIllIlllIllIIIIIIIIIlII lol I see, fair enough☆.. I tend to perform better in my lifts once I've warmed up. All the best! :)

[@DANGJOS]

@@KiranSidhu Checked out a few of your videos

[@KiranSidhu]

@@DANGJOS 😊💪🏼

[@bibeksunar5120]

💞

[@annemarie5612]

I always do a short warm up especially before leg training because I always get some pain in my knees when doing squats etc. if I'm not warmed up.

[@letzvisit1661]

I never used to warm up when hitting the gym when younger but I did notice I lifted better a few sets into my lifts after I warmed up. Now as I’m older I stretch and warm up for 5 mins or so each time I recommend anyone to do it. I certainly wouldn’t do any sprints or any explosive stuff before warming up I’ve had muscle pulls when not doing it

[@ZOXA77]

To me Yeah It's important depending on the workout, some times when i don't warm up i get light muscle tightness and i think It's good to make the blood flow little faster before starting to do heavy workout

[@keegan6298]

It’s a very Interesting subject to me this, if I’m gonna do a strength and bodybuilding style workout I’ll do two light weight warm up sets within the excercise that I’m doing But what fascinated me is this if I do an extremely intense circuit style workout to the point where you are literally gonna drop! then I get my breath back I find that after such a grilling workout that I’m actually very fast and powerful on a punch bag Which is strange becouse I shouldn’t have anything left in me yet it feels like the circuit even though it was very intense was a mere warm up in the realm of martial arts So I’m confused but I must be on the right track as I’ve only ever been injured from training twice in my life Once my calf just randomly went while skipping and once my shoulder went while using a shoulder press machine (I think those are bad news) just use barbells or dumbbells instead

[@allliveofaltan41]

IT DEPENDS! Only by those 2 words, heats me up before lifting :)

[@moryehezkel3100]

Good vid

[@djRichyRichh]

havent seen it but yes, definitely

[@formerevolutionist]

I warm up for the barbell exercises by just starting with the bar. I then keep adding a little weight until I feel comfortable with the movement.

[@AlixBarron]

thank you for the subtitles SERIOUSLYYYYYYYYYY THANK YOU Picturefit!

[@natinatyoutube]

3:52 - 4:15 is my take on ALL videos from this channel. As an advanced rope jumper, at 33yo if you saw me doing all these tricks for 30-45 min, you'd never believe I smoke like a chimney. That's why I say no studies, nothing, no one is more knowledgeable about your body than YOU. Do what works for YOU.

[@Idy022]

I started to workout at night and then go to sleep around a half hour after my workout finished and noticed I don't get doms anymore, even though I go to failure and on new workouts thoughts?

[@GeorgeRwm]

hey man, there is some bro science about wearing a belt in the gym, some guys say you should not because your back gets used to it, so they naver use one. Can you make a video about that?i love your work

[@Ignasimp]

The difference in my performance when playing field hockey with or without warmup is tremendous. I can't even understand someone would question the purpose of warming up before doing exercise. If I don't warm up, i can't run as fast, I'm less agile, my technique lacks precision, and I get hurt so easily. I agree with static stretching not being done before exercisie. They should be done after.

[@aimeekeith4280]

Can you do a video on whether you need to cool down? Is it bad to go hard and then just stop?

[@mickeynoah6352]

I love sprinting. Did you do sprinting before picfit?

[@oatmanbecauseilikeoatmeal]

I love jogging before every workout. It gets me in a workout mood 😁

[@universeusa]

Everyone is different. Thanks!

[@alecaquino7438]

Typically starting with: -> Joints rotation (all joints from fingers to toes..) -> Light Cardio (brisk walking to light jogging to brisk walking again to increase cardiovascular and respiratory rates..) -> Dynamic Stretching ( All major muscle groups of the body ) -> Sports Specific Exercises(greatly varies) -> Main Activity(the reason why you warmed up) -> Static Stretching(to relax and elongate muscles right after your main activity(ies)) - I'm a badminton athlete and yep need these explosive legs to be really warmed up prior to a tournament. (We do really do these in that order respectively.)

[@celanclips9182]

legit every time i didnt wamup and rushed into gym, got my muscle strained in no time, right now im on coctail of injections to ease my levator scalpula strain... funny thing is i rushed into gym to finish 'as soon as possible' took dumbells to curl and something just clicked in my upper neck spine. im 3 days in bad cant move, researching why am i getting strained every now and than still cannot figure it out.

[@chimeaxel7214]

Love your videos, but, I'm a lazy ass I never put in practice anything, but enjoy acquiring knowledge anyways :D

[@fynnwatson]

Typically a light row up to 1000m, but gradually increasing stroke rate per minute. Then a short circuit of KB Squats involving placing elbows on the thighs to stretch the groin then a bicep curl, hip thrusters and finally KB around the world's. Each for 5 reps for 3 rounds.

[@malevolent5496]

im tryna figure up how to warm up a skill...like guitar. How long do i need to warm up, or is it just running through whatever im trying to do.

[@kalihitino]

I do feel more loose after warming up, so win win

[@Enimal_]

Hey guys I’m doing full body workout mainly compound movement is it enough to only warm up with the exercices of the workout like empty bar and slowly increase weight to reach the finally working weight

[@johnbianchi3675]

I wanna know if this is a good effective way to work out? I start out at the max. Then I go down. To where it gets pretty light. And then I start going back up again until I It gets too heavy

[@Sarthebeara]

Any thoughts or research about warming up via dynamic stretches in the sauna for 3-5 minutes?

[@malacki6554]

Warmups are important because the warmer you are,the more elastic your muscle fibres are which prevents you from tearing a muscle when doing your activity.

[@rogeramber6272]

Can Exercises balance our hormones?I hope U make a video about this....TQ..I like U videos..

[@patikeodeca9146]

Warmup is really gold thing,despite lifting more or not,you need to warmup muscle so you dont get hurt like i do when i dont warmup

[@us12m21]

I like do light stretching in the sauna for 10-15mins before workouts

[@iamkrohn]

10 mins of cardio before I lift to wake me up and get the blood flowing 1 set at 50% for muscle recruitment I do Yoga 3 times a week so I am sure that counts for stretching

[@REDCARSCoverband]

from people and a friend i was warned i don't do warm up at all. I am doing workouts since a year, lost 15 kilo and gained some musle. Like doing a pull up i do right away now i can do 4x9 and started at 3x3 only. So a lot progress. Never i got injuries. Now a friend showed me his workouts today. He has 30 years experience and always does like at 40-50% first round then a bit more. Then at rull range. According to him that is better for the blood fluid and prevent injuries. But he explains i never have any problem doing it right away from zero. Another difference i do supersets hitting as much muscle. So for exampe i do shoulder, then calf, then chest, etc. etc. one round like 5-6 different things, then 3-4 minutes break, then i repeat all in total 4 sets.My friend does only one muscle group, always pauze inbetween, does 3-5 sets, then goes to the next muscle excercie f.e. What is the truth in this? i honestly think it does not make a difference too much as long as your body is teased and challenged to grow muscle. Am i a bit right or should i listen to my experienced friend instead?

[@MrJZNICA]

I do dynamic stretching to really make sure I can handle the ROM, and warming up to make sure my muscles are ready to go and are actually warm. I’m not going to just step into the gym and rip 315 lbs off the floor without ripping something of my own lol

[@Handle35667]

Very informative video as always. This is why I have stayed to subscribed to your channel and don’t subscribe to any of the bro-fitness channels, or “buy my program” channels.

[@BearFackerr]

I love PictureFit and maybe Im wrong but did he just told us it it kind of okay to start your 5x5 squats without performing any kind of warm-up?

[@TVBOY1]

literally the only warm up i do is a bench press without any weight just to be sure i dont have any joint pain or anything before i put plates on

[@abhijithprasannan3064]

Please do a video on stretching

[@wouqla7898]

I really wan't too workout but i don't know how to start/when i should start and if i should workout (I'm 15)

[@lucng8102]

Dear PictureFit, please do a video on Full Body Workout V/S Split Workout. I myself do Full Body Workout since i can hit the gym only twice a week and at the gym i feel like i am the only one doing this...

[@deanjordan8120]

Luc NG athlean X did a video on this recently, it was somewhat ambiguous but you may find it helpful my dude

[@lucng8102]

@@deanjordan8120 thx

[@psylocke1517]

It seems better to start from slow to fast, my mind is get shocked everytime I started to workout directly

[@zeezoo6174]

Psylocke pussy

[@psylocke1517]

:c

[@joshuabush2569]

The Bros are happy!