Started by ZeroGravityFox, March 14, 2014 · 9 Replies · 4,479 Views
So the reason I ask if there is a way without being too loud, is because I live in an upstairs apartment, and I really don't want to run around the neighbor I'm in just to prep for a workout. So is there anything I should or could do? I did see a warm up routine for calisthenics from a subscriber I have on YouTube. Here it is:
Those seem like it would be good for an F1 warmup. Plus it's suitable for an apartment. Is this appropriate for F1?
I am pretty sure Coach Sommer has addressed the issue of warm up in the courses he has produced.
GoldenEagle said:I am pretty sure Coach Sommer has addressed the issue of warm up in the courses he has produced.
This is true but I just mean do I need to get my heart rate up or anything?
ZeroGravityFox said:
This is true but I just mean do I need to get my heart rate up or anything?
You will have plenty of opportunities to raise your heartbeat, try not to exhaust your energy supplies by needlessly running or skipping for more than a couple mins prior to strength training, that video has a few good things to try. Most people will agree that doing a warmup set of a couple prior elements will suffice along with some prior mobility elements. All the aerobic stuff can be saved for early mornings or days off.
I personally find doing 5 cycles of the Sun salutation from Astanga yoga is a great warm up! If you look on you tube for Astanga suru namaskara, there are lots of videos.
It is a series of movements linked with you breathing and when done properly is a great way to limber up, warm up and stretch. There is a lot of weight on the arms during the down dog phase which really helps warm up the upper body.
There are 2 versions A & B, B is more advanced, but so you can see what astanga yogis can do, check out Kino!
Ashtanga Yoga Sun Salutation / Surya Namaskara B …:
I find some good old fashioned static stretching will warm me up plenty. 
i like intu flow
https://www.youtube.com/watch?v=bsMPqP7hxRk
the beginner program doesn't start until the beginner level part 3 video. i always use the leg portion to warm up for the SLS progressions of F1.
i bought the DVD, and i used to do the advanced level, but now i just go up to circles (which are in the beginner and intermediate levels for free on youtube)
Imo sun salutation is probably the best way to warm up both for strenght work or flexibility practice. The controlled breathing and the holdings of breath during the movements heats up the body much quicker than just the movements itself. If you don't cheat with the breathing at all and do the salutation after salutation and so on.. it is pretty tiring too.. so I think it's not a bad tool to build some endurance too especially at winter.
+1 for sun salutation.
Keep in mind that some people need to warm up longer than others. Any motion where you contract major muscle groups works fine such as squats, push-ups or mountain climbers, also during the warm-up you should start to focus on your breathing so your movement and breathe is always linked and use the warm-up as a diagnostic to see if any areas are particularly sore and may need extra caution during your training or extra warm-up time.