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Cold Weather-Warming Up

BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
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I have noticed given the weather situation, that i am finding i am needing to warm up more in preparation for my weightlifting sessions. Note, that i am currently 51yo, so warming up is now a permanent part of my workouts LOL. Especially since i am now 3.5yrs post RC repair surgery as well.
But i have noticed (i'm in the midwest US), that the weather is colder and gym is actually on the underside of a 2 story building, so i am finding that my normal warm up has not been sufficient so i have added more movements to my warm up to get warmed up. I normally warm up in like 10 mins, but now finding 15 is now the norm.
Preventing injury is my #1 concern at all times, so this is very important to me.

Dang weather LOL.
 
JackD

JackD

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Staff Member
Sep 16, 2010
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I have noticed given the weather situation, that i am finding i am needing to warm up more in preparation for my weightlifting sessions. Note, that i am currently 51yo, so warming up is now a permanent part of my workouts LOL. Especially since i am now 3.5yrs post RC repair surgery as well.
But i have noticed (i'm in the midwest US), that the weather is colder and gym is actually on the underside of a 2 story building, so i am finding that my normal warm up has not been sufficient so i have added more movements to my warm up to get warmed up. I normally warm up in like 10 mins, but now finding 15 is now the norm.
Preventing injury is my #1 concern at all times, so this is very important to me.

Dang weather LOL.
LOL.. it sucks because that cold eats right though you. I have always warmed up on the elliptical for 15 mins. Usually till I feel myself get warm. Then my first exercise is also weighted warm up. This really helps cut down on those injuries.
 
Wallyd

Wallyd

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Dec 10, 2013
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We are about the same age & I am dealing with the cold temperatures also. I always warm up for 2-3 sets on my first exercise. Each movement I do after the first I do a lighter set to get in the groove to make sure everything feels like it should. I kind of follow a pyramid scheme but not in the fact that I add weight to every set. Kind of follow Seth Feroce advice on really getting warmed up & blood pumping but not to the extreme he takes it.
 
DieYoungStrong

DieYoungStrong

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May 27, 2013
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Always try to do a proper warm-up.

I do love the people that spend 45 minutes warming up and doing mobility work, and then about 20 minutes actually training.
 
M

Massive G

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Apr 10, 2020
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I don't know if this will work for you....but during the lockdown I used a few tricks to really warm me up. I have a gym in my garage with everything but cardio equipment. I didn't have a heated garage so about 20 minutes before my workout I would take a hot shower to loosen up. I always train covered up anyway so I would also add sweet sweat on my delts elbows neck etc. Then cover up. I pop a stocking cap on too. Once I got in the garage gym I would do some low impact movements and stretches then some light warm-up for everything. I got an enormous amount of heat going that way.
Many years ago when training in a commercial gym in my 20s and 30s I would hop in and out of the sauna a few times to raise my temp.
Good luck.
 
HDH

HDH

TID Board Of Directors
Sep 30, 2011
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My warm ups are usually my first sets. But, my first sets are little to no weight at all. I'll take a half song and push little to nothing to get the motion, lol

On my shoulders I can't get a full range of motion till I work with it a little.

I do it on everything except calves, bis and tris.
 
BovaJP

BovaJP

Senior Moderators
Feb 15, 2013
1,038
995
I don't know if this will work for you....but during the lockdown I used a few tricks to really warm me up. I have a gym in my garage with everything but cardio equipment. I didn't have a heated garage so about 20 minutes before my workout I would take a hot shower to loosen up. I always train covered up anyway so I would also add sweet sweat on my delts elbows neck etc. Then cover up. I pop a stocking cap on too. Once I got in the garage gym I would do some low impact movements and stretches then some light warm-up for everything. I got an enormous amount of heat going that way.
Many years ago when training in a commercial gym in my 20s and 30s I would hop in and out of the sauna a few times to raise my temp.
Good luck.

These are great ideas. Wish my gym had a sauna LOL. Thanks!
 
BD Cool

BD Cool

VIP Member
Dec 1, 2011
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LOL.. it sucks because that cold eats right though you. I have always warmed up on the elliptical for 15 mins. Usually till I feel myself get warm. Then my first exercise is also weighted warm up. This really helps cut down on those injuries.
This is what I do as well. Get on the elliptical and get a good sweat going before working out has really helped me over the years.
 
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