The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Banned KingJustin's Avatar
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    Dynamic Warmup/Mobility

    Should I add/subtract anything to/from my current warm-up?

    I usually start by stretching any really tight parts...
    i.e. hamstrings are commonly tight, so I do standing/touch-my-toe stretches... I reach down, hold for 3 seconds while I flex my quads to slightly deepen, then go back up, shake my legs out quickly, and then repeat 4-6x total.

    Then I do:

    20 jumping jacks
    ~50m kareoka (the thing where you swivel your hips and run sideways)
    10 Left-Right-Left-Right, etc. boxing from normal and south paw stances
    10 Leg swings
    10 Arm circles, 10 reverse arm circles
    10 Sideways leg swings
    10 Broomstick Twists (no broomstick)
    10 Squats (where I fall into a deep stretch at the bottom and spring up)
    10 Shoulder Dislocates
    10 Walking Lunges
    10 chest pump things
    Overhead Squats with bar

    ..takes ~5 minutes... Then I usually start with a heavy exercise so I do a few warm-up sets with the weight.

    I'm trying to improve flexibility/coordination/mobility while avoiding joint problems and getting my body warm. I currently do this warm-up before my lifting, cardio, or "metcon" workouts.


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    a: I'm poor.
    Last edited by KingJustin; 05-03-2007 at 01:41 PM.

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  3. #2
    Senior Member Anthony's Avatar
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    Looks fine, but only you can determine if it addresses your flexibility/coordination needs or not. What's the difference between lifting, cardio, and metcon?
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  4. #3
    Banned KingJustin's Avatar
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    As far as warm-up, I do pretty much the same thing for each of them.

    For me, cardio is usually HIIT (sprints or swimming). Lifting is usually lifts > 75% 1rm and metcon is cardio with the weights/gpp stuff (i.e. the CrossFit girls).

    I guess the only difference is that on top of that warm-up, I'll do a few "accelerates," "80%'s," and "90%'s" before I actually go all out and sprint.

  5. #4
    Senior Member JHarris's Avatar
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    Quote Originally Posted by KingJustin View Post
    As far as warm-up, I do pretty much the same thing for each of them.

    For me, cardio is usually HIIT (sprints or swimming). Lifting is usually lifts > 75% 1rm and metcon is cardio with the weights/gpp stuff (i.e. the CrossFit girls).

    I guess the only difference is that on top of that warm-up, I'll do a few "accelerates," "80%'s," and "90%'s" before I actually go all out and sprint.
    Kudos on having, as Cartman would say, 'da dishaprwin' to do a serious dynamic warm up. It looks pretty complete to me, but your body should be the judge. Does everything feel loose and warm afterwards? If anything feels tight, work that area a bit more. I find I dont need nearly as much hip mobility work as I do knee mobility work when I warmup. Some people are the exact opposite.

    Sounds like you are on the right track!

    Jay

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