How to Warm Up Like a PRO - Feel The Difference!

Рет қаралды 95,738

11 ай бұрын

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In this video, I explore all the science behind defining the very best-possible warm up.
What should the best warm up accomplish? What are the best ways to get there? What do you need and don’t you need?
I go pretty in-depth about how to warm up, but here are the cliff-notes you should know:
Priming the mood: One of the key goals of a good warm up should be to get you in the right mood for training. Good music or a motivating clip on KZfaq can do this!
Increasing blood flow: We also want to increase blood flow around the body and to the working muscles. A form of full-body aerobic training will do this, while also opening up the airwaves and elevating heart rate. A key player in this process is adrenaline.
Raising temperature: The term warm up should be interpreted literally! We also want to physically increase body temperature, so as to help speed up synaptic transmissions, make muscle more pliable, and more.
Shuttling blood: Next we need to start shuttling blood to the muscles that will be using it specifically.
Lubrication: Exercises like arm windmills will accomplish the above, while also lubricating the joint by encouraging the release of synovial fluid.
Activation: Now we want to activate the specific muscle groups we’ll be using during the actually training. This will not only rehearse movements but also increase proprioception, improve motor unit recruitment, and much more.
Relaxation: We want to relax some muscles to improve mobility and reduce injury risk. Can we do this with static stretches? Well, that’s a WHOLE discussion that I will get into later in the video.
What do you think? How do you guys warm up? Will that change after watching this video? Let me know down below and thanks for watching!

Пікірлер: 262

@jameskelly6479 11 ай бұрын

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.

@dropboxmoabit384 3 ай бұрын

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.

@beam3932 11 ай бұрын

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.

@firstlast-wg2on 10 ай бұрын

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.

@BluegillGreg 11 ай бұрын

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.

@thunderthruster2338 11 ай бұрын

I was literally just wondering how to warm up cause I'm still hung over. Bioneer came in clutch again

@dylanforest4296 11 ай бұрын

It's funny how he does that

@ashe1317 11 ай бұрын

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! 👏

@tom_ashcroft 11 ай бұрын

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 😂

@lordnebcula6263 9 ай бұрын

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.😊

@FigureOnAStick 11 ай бұрын

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.

@beastofthepriest 11 ай бұрын

9:45 I had no clue Sonic was back. Thanks xD

@4himsanctified 11 ай бұрын

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!

@sufiblade 11 ай бұрын

Starting your day with 8-10 hours in the wilderness lets you cope well with the rest of the day anyway

@smokeymcpot69 11 ай бұрын

@@sufiblade 😂

@sampetersson5887 11 ай бұрын

You should do other pushup variriations insted of doing 500 lol

@4himsanctified 11 ай бұрын

@@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.

@NBDYSPCL 11 ай бұрын

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.

@nicem1ha186 11 ай бұрын

WE NEED A PICKLE FROM BAKI VIDEO

@bronsonruiz3113 11 ай бұрын

Dude yes. Or even Spear from “primal”.

@sambarnhurst4584 11 ай бұрын

How is ur comment 7 hours old but the video is 5 hours

@nicem1ha186 11 ай бұрын

@@sambarnhurst4584 magic

@alexandremvokanybougna2655 11 ай бұрын

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.

@damocles2817 11 ай бұрын

Unfortunately, this time we can actually plea genetics

@oscarinacan 11 ай бұрын

I've been looking for a video like this for years. Thank you for all you do

@Dredan143 10 ай бұрын

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 KZfaq 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

@undeadmetalhead794 11 ай бұрын

This video came at the perfect time. I've been going into a workout relatively cold and I've been wanting to change that. Great insight on the subject

@juancruzlives Ай бұрын

by far you are the greatest fitness channel on youtube!

@danielrodgers6939 11 ай бұрын

Well done as usual Adam. We appreciate ya man. Hope the family is well

@lucasgrey9794 11 ай бұрын

Very good work as usual. You're the most interesting fitness KZfaqr by a huge vacuum.

@Exxeron-ob3tv 11 ай бұрын

Had not realized til watching this but your channel on the screen is a good motivator for me to get up and get going. Many thanks mate.

@DinoStudioArt 10 ай бұрын

This guy is awesome. Some of the best fitness advice I've seen anywhere. Watching his videos has increased my knowledge ten fold!

@RDeArmas7 11 ай бұрын

Love your videos Bioneer! You’re awesome. Keep up the great work!

@askroller 11 ай бұрын

Quite possibly, the most detailed and useful warm-up video

@oliverschultz4345 11 ай бұрын

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!

@kirshberndt8412 11 ай бұрын

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 👍💪🇨🇦

@moondoggy02116 7 ай бұрын

Thanks!

@timbuckley3231 11 ай бұрын

This sounds similar to a RAMP warm up and I kinda understand some elements to it but didn’t on others and this vid has helped a lot, thank you!!!

@davidrioux611 2 ай бұрын

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. 😆

@nicgrassl5218 11 ай бұрын

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.

@EnemyOfEldar 11 ай бұрын

Man this video was great, Adam! Thank you!

@EliaMiliteChristi 11 ай бұрын

This video was much needed, great work as always, love your content

@4000angels 11 ай бұрын

Awesome video. As always. Thank you.

@braveandmotivated 11 ай бұрын

This is a solid video Adam.. Big fan of your content!

@diontrespeller 11 ай бұрын

awesome work, your videos help me alot. Thanks

@culturalfusion 11 ай бұрын

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.

@ddpwe5269 11 ай бұрын

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.

@VincentLloydM 11 ай бұрын

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!

@ArtbyPaulPetro 11 ай бұрын

you touched on a lot of concepts that i utilize in my training all the time! I feel like I just got a thumbs up from the bioneer lol!

@hobbi7 11 ай бұрын

Awesome content!

@fwoggangidk 11 ай бұрын

Jamal wake up Batman is training again.

@chefjoedgpo124 11 ай бұрын

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😂

@allanlowe3430 11 ай бұрын

You never disappoint.

@ddub6135 11 ай бұрын

Awesome job. Thank you Sir ....

@grantmcdougall8904 9 ай бұрын

Dude! That's my actual favourite song!! 🔥🔥🔥

@ItsMe4loki 3 ай бұрын

Warm up is a part I tend to more or less skip, and just use 1-2 lighter sets / warmup sets for the main lifts after a few limb circles. The walk to the gym feels enough warm up actually. I have very limited and little energy, the lifting session itself lasts 1-1.5 hours, then I want to do cardio as well, and I've been doing this for 12-13 years without problems. If I do some cardio for warm-up, it takes away my energy from the strength part, it makes me more tired instead of energised. I always feel I move around enough before walking to the gym that no part of my body is really "asleep" or "cold" (which is strange because my body temperature is very low most of the time). I'm turning 40 soon, and while still don't feel the need to warm up more, I keep in mind the details explained here as pre-emptive techniques. Such a wonderful video, every second was worth to follow.

@graefx 11 ай бұрын

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.

@Cynane27 11 ай бұрын

Classic Bioneer video.

@lmack6596 11 ай бұрын

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!)

@britindian3146 11 ай бұрын

Great advice.

@AndrewBriscoeAU 11 ай бұрын

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.

@adlockhungry304 11 ай бұрын

I appreciate the more nuanced treatment on static stretching. I think it’s easy to turn “the latest findings” into a bit of dogma that fails to contextualize the information. In my own anecdotal application for example, I do quite a bit of “Olympic” weightlifting, which is heavy on rapid hip extension. To that effect, you won’t find me doing toe touches or other static hamstring stretching before lifting, in spite of the fact that I do have tight hamstrings. What you will see me doing, however is the couch stretch, to open up my chronically short hip flexors. Doing so enables me to extend properly, without that extension translating into my low back. If I were about to do a sprint workout on the other hand, I likely wouldn’t do any static stretch for the lower body because I would need to explosively extend AND contract my hips in rapid succession. So, context matters.

@T.R.A.I.N.I.N.G. 11 ай бұрын

you should do the hip flexor training directly because it is not trained on Olympic lifts

@coreygendron3766 11 ай бұрын

Everytime you run in slow motion i can't help thinking about the 6 million dollar man sound effects 😊. Great video as always.

@lucasunlocked8004 11 ай бұрын

The Sonic R music is unbelievably good! Nice choice in music

@Ilethsamael 11 ай бұрын

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.

@nbdcbn 11 ай бұрын

been watching you for a while and I have to say the your looking in great Shape man!

@pressaltf4forfreevbucks179 11 ай бұрын

Man has the metal balls to sing infront of the internet. Love the videos man

@complexunity4533 11 ай бұрын

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.

@jacoblangdance 11 ай бұрын

Love it.

@mikedok1 11 ай бұрын

Thanks Adam

@dropboxmoabit384 3 ай бұрын

Watching this whilst eating chips and chocolate after hurting myself earlier today in the gym - in spit of properly warming up.

@snoo333 11 ай бұрын

thank you for the information.

@Magnulus76 6 ай бұрын

I like using vibration plates, stretching or yoga, and Indian clubs for warmup.

@cringe_mastor3124 11 ай бұрын

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.

@philip6770 10 ай бұрын

I love your videos

@marwan8431 11 ай бұрын

Great video, love the humor😂😂😂

@mikefriend1134 11 ай бұрын

Watching Bioneer videos is how I pump myself up to train ;)

@davidrioux611 2 ай бұрын

Full 90 degrees of extension at mcp joint, fingers to hands. You worked at that.

@donovanblue 9 ай бұрын

9:45 love the sonic fan jams!

@sambarnhurst4584 11 ай бұрын

his push-ups are so solid and perfect

@nekomansa 10 ай бұрын

LETS FUCKING GO with the Sonic tracks. Amazing workout music for sure

@varframppytwobtokwanguz2286 11 ай бұрын

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.

@markherz6252 11 ай бұрын

Thanks for all your wonderfully informative & fun viddys!! At about 2:40, believe you misspeak, saying “more viscous,” when you mean less, yes?

@theFriendlyGhst 11 ай бұрын

"It's like the vegetables of training." Truer words were never spoken

@MrFredd38 11 ай бұрын

That's a cool Sonic bag you got there

@Battker 11 ай бұрын

I liked the sonic music😄

@JatPhenshllem 11 ай бұрын

0:19 I like the choice of words 😂

@tscrawford11 11 ай бұрын

I watch Bioneer videos to get hyped.

@417hemaspringfieldmo 11 ай бұрын

Please please Mr. Sinicki we would really love a series of videos on training for HEMA (Historical European Martial Arts)!

@SuperGGLOL 11 ай бұрын

never in my life would i imagine myself seeing bioneer SING

@drip369 11 ай бұрын

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

@TheARgiK 11 ай бұрын

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

@eitantaub5503 11 ай бұрын

Been watching you since 2021, and I've noticed that your squat mobility has improved drasticaly. How did you do it? Great video as always.

@TheBioneer 11 ай бұрын

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!

@Ilethsamael 11 ай бұрын

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.

@ovidiuvergil 11 ай бұрын

@@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 11 ай бұрын

@@ovidiuvergil That sounds awesome!! Thanks for the tip. I’ll definitely be seeking it out but also… can you tell me who wins?

@ovidiuvergil 11 ай бұрын

@@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.

@36kena26 10 ай бұрын

BLASTING THE SONIC SONGS! Heck yeah dude

@francoth7275 11 ай бұрын

Great video, can you do one about cool down? It help me a lot too

@drip369 11 ай бұрын

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 11 ай бұрын

You literally just described warming up

@drip369 11 ай бұрын

@@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

@phoenixrisin2269 11 ай бұрын

I need to work on the squat hold or horse stance; that’s impressive 💪

@necromancer6405 6 ай бұрын

My warm ups are six sets of self loathing before jumping into the heavily crying. Before I know it I'll be professionally depressed.

@hempwick8203 11 ай бұрын

This is actually one of the most important videos in all of Fitness Content, from VHS to DVD's & BluRay, to KZfaq 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

@T.R.A.I.N.I.N.G. 11 ай бұрын

exercise make you crazy don't do it

@Keihart 11 ай бұрын

Sonic fan, nice ✊

@ddpwe5269 11 ай бұрын

OMG, the price on those jump ropes is INSANE! I don't care how proprietary they are, for something that small WAAAAAAAAAAY overpriced.

@HeliRy 11 ай бұрын

All my workouts are jumprope/calisthenics HIIT style routines. So… I don’t need to warm up then lol. It’s built into the whole thing 😁

@spontaneousbootay 11 ай бұрын

Youre likely to hurt yourself one day.

@CaliGainz 11 ай бұрын

Adam, when doing handstands/HSPU's I think you're not using your finger appropriately/fully. Think of driving fingers to the floor or trying to squeeze it in a fashion as you wanted to bring surface of it together between fingers and palm of your hand. This should help you get better balance, as you'd get opportunity to actively correct your position with your fingers should you get out of balance. This helped me immensely to get better balance. Also, by engaging forearm muscles, you can exert more force, so HSPU's should also improve.