• DE   EN   FR   ES   IT   NL   RU   CN   JP
German Quality • Fast Worldwide Shipping
aerobis fitness equipment
  • Shop
  • Brands
    • Kinetic Trainer eccentric training
    • alphaband strength bands
    • aeroSling deflection pulley trainer
    • revvll endless rope training
    • battle ropes heavy ropes
    • blackPack sandbags and vests
    • powrlink making fitness measurable
    • verso360 fitness rigs
    • Fitness gym equipment
    • aerobis fitness app
  • About Us
    • Product catalog
    • Contact
  • Online Training
    • aeroSling Online Training
    • alphaband Online Training
    • blackPack Online Training
    • Battle Rope Online Training
    • revvll Online Training
  • Blog
    • Our awards & customer feedback
    • Customer rating: an absolute recommendation
    • Natural limits of muscle growth. We tell you how much muscle can you put on without steroids (with calculator)
  • Menu Menu
  • 0Shopping Cart
Warm Up - Marius Seifert

Warm-up only with cold feet?

2. December 2013/1 Comment/in Experts /by Marius Seifert
Especially now, in the cold time of year, you have to pay attention to staying warm all the time. But how does a correct wamr-up work? According to the recent consensus in science a warm-up doesn’t have much in common with the former understanding of a quick running unit, a few static stretches, and some loosening up exercises. Functional training has also fundamentally changed the concept of warming up. Thus, static stretching exercises are a thing of the past. Or do you see an advantage in preparing yourself for movements with standing still or sitting? Certainly not! The functional warm-up is supposed to heighten your body temperature, activate your metabolism and central nervous system, mobilize your joints, and ready the body for high strains with linear and lateral movements. The goal should be to keep your warm-up as sports specific as possible. But one step at a time. The following elements belong to a decent warm-up and have to be implemented in different lengths and with different intensities into your warm-up session:
  • Myofascial Release
  • Dynamic warm-up
  • Movement Preps/Prehab
With this functional approach to a warm-up you quickly realize how fluid the transition from warming up to mobilization and then to strengthening really is.

Myofascial Release

The myofascial release is done with a Blackroll or a similar piece of equipment. The Blackroll can help you mobilize your musculature and your fascia. This foam roller is the perfect tool the prepare your body for the coming workout. In the long run, you should be able to achieve a good relocatability of the fascia. Training with the Blackroll can take up 5 to 15 minutes and significantly supports your performance.

Dynamic warm-up

This includes all dynamic exercises that jump-start your body. So every kind of jumps (forwards, backwards, to the side, diagonally, jumping jacks), as well as leg raises, high knee running, skippings, and kick backs. Complement this with standing scales and lunges forwards and backwards. In contrast to these linear warm-up movements you will also do lateral movements. This includes the lateral squat, spiderman, and all kinds of lateral jumps. Don’t forget arm swings in all directions. This will take about 5 – 10 minutes.

Movement Prep/Prehab

Movement Prep imprves your mobility, stability, strength, proprioception, and your balance. The exercises of choice are, among others, hip roll, scorpion, hand walk, standing scales, lateral lunges, lunges forwards with your elbows moving to your feet, lunges backwards with twists, crossed lunges, and stretching from the sumo squat. This part of the warm-up will not take longer than 15 minutes. Prehab, from my point of view, can be seen as an addition to movement preps. With prehab you can actively strengthen those body parts that are heavily stressed during daily activities and are thus very injury-prone:
HIPS + CORE + SHOULDERS
If the core is properly strengthened the posture and the whole alignment of the body is improved and with this the joint functions. Additionally, this will strengthen the injury-prone areas to prevent chronic diseases and pain. To this kind of exercises you can count all kinds of planks and shoulder bridges as well as the complete shoulder circle with the exercises Y, T, W, and L. And now, that we are fully warmed-up, we can finally start our actual training… What routines do you do for your warm-ups? Please write your answer in the comments section below!
Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on LinkedIn
  • Share on Reddit
1 reply
  1. Elmar says:
    12. December 2013 at 15:57

    Als kleinen Warm-up Zirkel kann ich auch diesen hier von Steve Maxwell empfehlen. Elemente aus dem Yoga dürften einigen bekannt vorkommen: http://www.youtube.com/watch?v=E11G2MxLn0Y

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply Cancel reply

You must be logged in to post a comment.

Our Categories

Customer Feedback

I have just trained with the revvll PRO for two weeks. The product is so versatile and I can train almost all major muscles of the body using different variations. The rope pulling training mechanism brings a lot of fun and new elements to my daily training program. Thanks a lot. Hope there will be more new training equipment to be invented by aerobis in the near future.

Bruce W.

I received the new massage gun Mini today - it's really awesome! I have for a few years very good experience with the Hypervolt and was actually looking for a "little sister" to the big brother. A pistol that fits even better in the hand and is especially good in the neck and forearm area and that you can also quickly take with you. Then the smaller Hypervolt GO recently came on the market - and I was totally disappointed. For one thing, it's significantly louder than the Hypervolt PLUS and has an almost ridiculously low contact pressure. The motor stops almost immediately when you push a little harder. A real disappointment. At all, when you consider that costs over 200, - euros.

The more I was pleased that you have also brought out such a handy little gun. And what can I say: It exceeds my expectations! Significantly even. It has a decent contact pressure and the motor also does not fail if you press properly, i.e. you can go deep into the tissue. There are four useful attachments included, which I'm also used to from the Hypervolt. And also extremely important, it's whisper quiet - just like I'm used to with the Hypervolt PLUS. And it is extremely handy. A case would have been cool, but it's not that important. In any case, a good price-performance ratio overall. And it is also extremely classy in appearance.

This is a really ingenious little part! Great expansion of your product range.

Ingo B.aerobis Mini Massage Gun

Hi,

just wanted to let you know the I have set up both the endless rope trainer and the kinetic trainer on the rig. I have got to say that both pieces of equipment are outstanding mate - I should of purchased all 3 items earlier. I thought I would share some positive feedback - as both myself and my wife are really impressed with these items.

Thanks again

Joe F.revvll PRO & Kinetic Trainer

Hello,

we are very satisfied with our order. For intense club use, the equipment is always in perfect condition.

Congratulations for the quality of your products.

Coach Riad Bel - Muay Thai School 92 CologneBattle Rope & revvll PRO

Hello aerobis-Team,

here a little feedback from Ratingen Lintorf. We are still satisfied with your products and our members enjoyed using our Functional Training Area and your equipment at every opportunity.

Thanks a lot, you are doing a good job!

Turn- und Sportverein 08 Lintorfverso360, revvll PRO & aeroSling

Free aerobis fitness guide in our Newsletter!

aerobis fitness is Made in Germany

Disinfection-proof quality!

Due to the high quality of our products, they can be cleaned with common disinfectants. Pay special attention to buy genuine aerobis products.

How we work

Fitness equipment tests / Contact / Imprint / TAC / Cancellation Policy / Privacy / Shipping Cost / We ship with UPS & DHL!

Social: Instagram / Facebook / Youtube

* 

All prices incl. VAT.

 

All striked out prices refer to prices used to be charged at this shop.

 

Net prices are shown for visitors from non-EU countries. All non-Euro prices are estimated and informational - payment is done in Euro. For bulky goods additional shipping costs will be charged. When shipping to non-EU countries, additional fees and taxes will apply.

Scroll to top