HOW TO WARM UP: SCIENCE EXPLAINED

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    Natacha Océane

    Runtime: 15:48

    How to warm up to improve performance & have an awesome workout - science explained!
    My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): www.natachaoceane.com
    My brand new resistance bands to get the most out of your training! www.natachaoceane.com
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    Instagram: natacha.oceane?hl=en
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    A selection of the most useful articles & sources if you’re interested in reading more (:
    1. www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
    2. www.strongerbyscience.com/warm-up/
    3. www.ncbi.nlm.nih.gov/pmc/articles/PMC3737866/
    4. 2nd Edition ‘New Functional Training for Sports’ by Michael Boyle
    5. www.ncbi.nlm.nih.gov/pubmed/28409517
    6. www.ncbi.nlm.nih.gov/pubmed/18768355
    7. barbend.com/powerlifting-warm-up/

    I'm wearing the Malibu blue Vital seamless releasing on the Thursday 28th February at 7pm GMT ❤️
    gym.sh/Shop-Natacha-Oceane
    *These are my commission links so using them helps support me but feel free not to as well, I’ll still love you either way! ❤️

Natacha Océane
Natacha Océane

Hey my friends! As I went deeper into the science, it became clear that a lot of achieving the goals of a good warm-up are person-specific. These are principles and hopefully you can apply them to what feels right for you to help you have amazing workouts. The body of credible rigorous research around warm-up science is still being developed but I hope this video can help share what the research is suggesting and how it's being put into practise by the top athletes around the world (: Lots of love!! xxxx

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gulatina diktator
gulatina diktator

size feet shoes?

10 måneder siden
gulatina diktator
gulatina diktator

super sexi spagat

10 måneder siden
joanikens
joanikens

@Natacha Océane Thank you!

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Aisling Donoghue
Aisling Donoghue

Natacha Océane thanks a mill Natacha ❤️

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Natacha Océane
Natacha Océane

​@Aisling Donoghue hey sweetie, it's very similar to the functional training warm-up, the final priming for performance stage would involve running drills (: hope that helps! xx

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Hailey Abecassis
Hailey Abecassis

I laughed so hard when she was rolling her IT band and she said "it feels less good"😂😂😂😂

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Mirna
Mirna

I have never taken warm up seriously since i started my fitness journey so i guess i should start warming up

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Jenny Wu
Jenny Wu

Wow I didn't know that we foam roll before I thought it was after

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Michael Lawrence
Michael Lawrence

@8:11 She underestimated how long her legs were.

4 måneder siden
Brianna Young
Brianna Young

This was SO informative! Thank you!

4 måneder siden
Sally99
Sally99

What’s the difference between hypothrophy and weight training?

4 måneder siden
Hyper Amemia
Hyper Amemia

can you teach us how to drink protein powder? love u

5 måneder siden
soliferi
soliferi

wish i watched this 2 weeks ago lol been unable to do anything because of back pain because the muscles are all getting too tense especially the front thigh x'D i will be good now and take better care. its a positive injury in a way. as a note TENS machine saved me when yoga and massage was just not enough.

5 måneder siden
Missrandomnessness
Missrandomnessness

This was so informative - thank you. Would love a similar warm down video as I have no idea!

5 måneder siden
Aarushi Raheja
Aarushi Raheja

What if we don't have the roller

5 måneder siden
Georgina Abi-hanna
Georgina Abi-hanna

What if you are at home?

6 måneder siden
T
T

Functional/Plyo/HIIT 1. foam rolling (2-3min) 2. Static stretching (2-3min) 3. dynamic stretching and mobility(5min) 4. prime for performance Hypertrophy Foam rolling and static stretches (optional) 1. light cardio 2. dynamic stretching 3. muscle activation 4. prime for performance Strength 1. light cardio 2. dynamic stretching 3. muscle activation 4. prime for performance Foam rolling and static stretches are option

6 måneder siden
Melissa Piontek
Melissa Piontek

her content is amazing and her energy is so wonderful and fun

8 måneder siden
PJ
PJ

Ok gonna switch from iPad to big tv in living room to do this!

8 måneder siden
vanessa steckler
vanessa steckler

What do I have to do in this life to reincarnate and come back as you?

8 måneder siden
BeyondTheBop
BeyondTheBop

Your science based videos really caught my interest. Before finding your channel I actually didn't like science as much.

10 måneder siden
Gdesigner1991
Gdesigner1991

Can you please make video on only stretching?

10 måneder siden
Denice Andree
Denice Andree

Please I would love to know what camera you are using when filming in the gym? 🙏🏼

10 måneder siden
Heather Watson
Heather Watson

Finally watched it!! This was so helpful with lots of great info so thank you!

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Elona R.C
Elona R.C

Could you please make the same video but for cooling down?! I never know how to stretch at the end of a work out and often that means I don’t! This video was awesome, thank you ❤️

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Jessica Vanik
Jessica Vanik

I love your videos! I really appreciate all of the effort you put into researching every topic you cover to ensure you are delivering science based facts to your audiance. Thank you!

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Starshema Rash
Starshema Rash

I'm learning so much from you! Thank you!

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Jazjaz139 Dell
Jazjaz139 Dell

This kind of explained to me what my school should be doing before we work out in our fitness class and I'm very grateful for the tips

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Cecilia Duran
Cecilia Duran

Hello, Natacha I've been following you for a while and you're of great help. You keep me motivated. I have an issue with flexibility and want to improve that, could you please do a video on stretches to improve flexibility? I would be so thankful, Regards

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Emily Morello
Emily Morello

Can you post some example warm ups on your instagram for different exercises? Like the full routines?

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Amanda Kelly
Amanda Kelly

9:26 9:55

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Laurence Bernier
Laurence Bernier

If I walk to the gym (about 15 mins) can I count that as my warm up?

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Rosie Gold
Rosie Gold

I can't stop looking at you shoulders.. damn im jealous

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Sabia S
Sabia S

Lol I just showed my mom her shoulders and told her I will have the same shoulders in 3+ years 😭

4 måneder siden
Fanniliyx
Fanniliyx

Rosie Gold Same...

6 måneder siden
Oh, There She Is!
Oh, There She Is!

This video was one of your best! I would love it if you could do more about stretching (both static and mobility), sharing some more stretches and moves ❤️

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Bree Lee
Bree Lee

So 6:19 😮😂

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NeverStoppedSinging
NeverStoppedSinging

You are just SO lovely, Natacha !

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Çisil Beste Nar
Çisil Beste Nar

Can you record a video about cooling down as well?

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Lily Raimey
Lily Raimey

Thank you so much for being so informative and helpful. You’re such an inspiring lady. (Also your arms are beautiful as hell)

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Life ,Fitness And health
Life ,Fitness And health

I’m impressed that your necklace doesn’t interfere with ur workout 😛

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Mary Caroline
Mary Caroline

6:19 omg how could you do that!! wooww hahaha anyway i always adore your arms😍 such a goal! hahaha love ya natacha!

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Storme Sparkes
Storme Sparkes

If for example, bodyweight squats are your actual workout (because you're still working up to weights) what kind of warm up could you do?

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PrincessEssyLoves
PrincessEssyLoves

Sooo much knowledge girl! I have learned so so much from you! You're amazing!

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Kirsty Joanna Fitness
Kirsty Joanna Fitness

Does anyone know which camera Natasha uses :)

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María Fernanda Cubas Yacila
María Fernanda Cubas Yacila

I love this video are is beautiful

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Sydney Shelton
Sydney Shelton

hey natacha! did you ever overshoot in ED recovery? i was just wondering!

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fmaciasv
fmaciasv

This is the best and most useful video for warmup I’ve ever seen! The first 15 minutes are as important as the last ones. Thanks for explaining some variations! It will help me to make the warm up more structured and less boring !

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Beatriz Lourenço
Beatriz Lourenço

Awesome, as always!

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Leyla Lucia
Leyla Lucia

Love your videos🥰 so informative and motivating🤩

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Stella Kl.
Stella Kl.

Hey Natacha i absolutely love your Videos could you make a video where you tell how to stay motivated and not while training stop because it’s to difficult ❤️

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C J
C J

Hi Natacha, This was very helpful for my squat and deadlift days. I still use core and glute warm ups for bench and OHP, but was curious if you had advice on how to warm up the rest of the activated muscles? At the moment, I am just doing light sets with the workouts themselves while leading up to working sets.

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Azia Merilynn To
Azia Merilynn To

Can you do a foam rolling photo please? I've unfortunately never understood the importance of it and accidentally injured myself because my nerves locked up and my muscles were all knotted (ugh - my glute). I'd hate for that to happen to any other girl.

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dldl
dldl

Beaut colour on you!

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Rhea Mathur
Rhea Mathur

Love this! Could you upload a cool down video too?

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xmxv2
xmxv2

hello nastacha! you’ve inspired me so much to not only work out more but to change my lifestyle because i have a past of anorexia nervousa and a binging disorder. i was gonna ask if you plan your eating/meal plan in advance or just kinda go with the flow and count calories as you do so? also do you have an workout tips or videos on that sort?

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letsgetreckless
letsgetreckless

Hi, Natacha! I was wondering, are you still planning on doing a video on your shoe collection???

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letsgetreckless
letsgetreckless

I always do the PopSugar warm up on youtube lol

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sue lawson
sue lawson

Wonderful vid! Have you looked at the Cirque Du Soleil ab and booty routines? Would be interesting to know your opinion, since you love gymnastics. You have given me the confidence to try handstands again, I managed to hold one for 3secs today. I'm only 51!! Warm wishes xx

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Julia S
Julia S

Imagine Natacha collabing with Stephanie Buttermore 😍

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Refined Rebel
Refined Rebel

Thank you so much! Definitely changed my workouts completely this week.

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Rafaella Saul
Rafaella Saul

Hi Natacha, after discovering your channel you have really made 'healthy lifestyles' look much more achievable and realistic. What do you recommend as the best options for fat loss as I am only allowed to workout 3 times a week and not allowed any workout subscriptions?

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Clare Nguyen
Clare Nguyen

Natacha and Sarah’s day are my two fave fitness and health youtubers because they just seem so realistic and nice argh I love ur videos!

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HeyItsKat
HeyItsKat

i donno if anyone has said this or not but you really look like Lili Reinhart. 😍💕

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HeyItsKat
HeyItsKat

You’re welcome!! 💕💕

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Natacha Océane
Natacha Océane

You’re not the first person who’s said that! In any case it’s a huge compliment thank you lol! Xx

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Lindsey P
Lindsey P

Thank you Natacha as always for the helpful and inspiring video! I wanted to ask a question about warm ups. What has been working for me (in terms of enjoyment/satisfaction) recently is my warm up being a 6 minute HIIT circuit sometimes with abs, in the style of the ones you and Whitney Simmons post. Is there any problems or flaws with that being a warm up?

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Kim Finley
Kim Finley

OMG PLEASE LESS TALKING MY GOD!!!!!!!!!!!!!!!!!

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Imavi Wanasinghe
Imavi Wanasinghe

I love that you give the science behind everything. it's so interesting

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Emilie Alaxinova
Emilie Alaxinova

And that day, Natacha had a workout full of warm ups :)

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꧁Z is for Zuvie꧂
꧁Z is for Zuvie꧂

Girl I said this before, but your body is a science #goals

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Ella Hurdy Gurdy
Ella Hurdy Gurdy

haha you look so relaxed when foamrolling... it always kills me! it hurts so bad at some points

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Jaouad ELhassani
Jaouad ELhassani

Awesome video https://m.youtube.com/watch?v=L_TcAbIvFjA

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Marlene Ha
Marlene Ha

how did you get those shoulders? i love love love them! i do a lot of lateral raises and presses but don't get round delts :-( xx

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Lucy MacMaster
Lucy MacMaster

Such a good video!!! I love the mix of science and real life examples, makes it so relevant! I was wondering what you thought about the research coming out that foam rolling isn't as good for you as we once thought? I'm so conflicted because I love it so much but the article I read made some good points. Would love your input xxxx

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Lucy MacMaster
Lucy MacMaster

@Natacha Océane That makes lots of sense thank you!! xxxx

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Natacha Océane
Natacha Océane

Hey Lucy!! Thanks so much for watching and great question! I think there still isn’t enough evidence about foam rolling tbh as it is still very new. From reading up about it it comes down to how you foam roll. Spending too long on certain areas (eg. 10mins) and putting too much pressure into the area could potentially cause bruising and hit a nerve. Whereas spending a little bit of time on an area can be beneficial from what I’ve seen in the research (: I think it comes down in the end to how you feel when you foam roll, if you feel the benefits then you’re probably foam rolling correctly for your body (: Like almost anything there is always a point at which we can go too far (even drinking too much water is life threatening) and It could be that for foam rolling that threshold is quite low. Until there are many rigorous papers telling us not to do something then I’d keep going with it if you’re feeling benefits from it (: Hope that made sense!!! Xxx

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1234ZGirl
1234ZGirl

You are so great I needed this

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Ras Legion
Ras Legion

Yeah! Since it makes really good "mush mosh." Check out the ten years later....

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Tess Ney-Filomeno
Tess Ney-Filomeno

Yay! This is so helpful. I started incorporating this a few weeks ago just out of things I’d heard and i have really felt a difference in my performance and general recovery. Thank you!

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Aubrey Andrews
Aubrey Andrews

THE INTERNET NEEDED THIS VIDEO. MAYBE I JUST NEEDED THIS VIDEO

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Sarah Jang
Sarah Jang

Just what i needed!!! Does anyone know if this information is incorporated in to any of her guides??

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laura jones
laura jones

Loved this video thanks so much ❤️ please can you make a full video on foam rolling, whenever I try and roll out my back it always ends up hurting the next day 😂 xx

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Rocky Applebee
Rocky Applebee

I love your videos and love the science behind them. As a dancer, when you spoke about cold stretching, that was a red flag from what I've been trained in. When dancing (gaining flexibility is really important) and we would never try to gain flexibility from a cold stretch. We always stretch when really warm when trying to increase flexibility (using PNF stretches and use of breath and relaxation). We would also always do something to raise the heart rate e.g cardio before static stretching to warm up to get ready to throw our legs and bodies around. I'd love to know your thoughts on this because to me, cold stretching is a huge no x

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dldl
dldl

Yup. Love Natacha but I’m with you Rocky. Also I follow barbell medicine and dr feigenbaum in particular ridicules foam rolling. Personally I’ve never tried it and the only way I see muscle soreness recovery is good nutrition and plenty of movement/ light cardio to get the blood flowing all around my body.

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97lpreston
97lpreston

Rocky Applebee yes, in gymnastics I always learned that cold stretching is how you pull things!

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Ganer Gains
Ganer Gains

such a good video....so so helpful !!! thank you lovely

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Rebecca Martínez
Rebecca Martínez

Thanks! So useful!💪

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Hannah Cheney
Hannah Cheney

natacha, this is such a helpful video and i love how in depth you are with your research, it's so refreshing! i just had a couple of questions. i can never feel my lats/back muscles generally, do you have any tips for activating this area? also, do you have any tips on how best to warm up for deadlifts? like what specific dynamic stretches? i feel like i have my squat warm up nailed but never know what to do before deadlifts. thank you xxx

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chitra guha
chitra guha

Thankyou. You look gorgeous 😍

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Crimson sanch
Crimson sanch

THANK YOU!!!!! Your so amazing girl we love you 💕

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Dutchy and Bella
Dutchy and Bella

I LOVE YOU SO MUCH, you’re so amazing and lovely and talented and just 💝💞💓💗💖💘💕 I live near London and every time I go there I pray to bump into you 😂😩

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Cobi Matsumoto
Cobi Matsumoto

I love when you make videos like this!!! 😍 I have a whole playlist full of informational videos from you. LOVE LOVE LOVE IT!

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Frida W
Frida W

Could you maybe do a video with leg exercises/workouts for people with bad knees? My knees always hurt when doing certain exercises and I've basically tried everything to make them hurt less.

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Aida !
Aida !

How much time do you spend in the gym? Also how tall are you?

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Mathilde Bjerkland
Mathilde Bjerkland

Love this! So informative❤️❤️

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Joy Rhodes
Joy Rhodes

Thank you so much!! This video is so so helpful!! My only question is what is the different between hypertrophy and resistance training?

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Vanessa Mailhot
Vanessa Mailhot

Yesss! This is a video that everyone needs to watch!! I always, ALWAYS encourage my boyfriend to warm up and to cool down afterwards but never sees any reason for it.. perfect video to send him 😋 I love your content, you are such a warm and kind person to listen and watch, so keep those videos coming! Love your content ☺ Also come to Canada!!!

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Camille
Camille

Did you want to laugh when there was someone working out while you were filming? :D HAHAHHAHA, I probably would've been! Thank you for making this video, I never know too much what to do for a warm-up, let alone for a style-specific warm-up! I usually do some dynamic stretched a little bit and definitely try to move the joints I'll be using in the warm-up, so some of it was ok! I had no idea about static stretching, I thought you were joking for a second. Goes to show there are dogmas that blow out of proportion compared to the research they stemmed from! Thank you so much for doing the scientific research work for us Natacha!! xx PS: gonna ask every time I comment now, can you do a meet up in Nice the next time you come down here, pretty please???? Before July pleeeeaaaaaase? (So demanding! ;) )

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Aurelia
Aurelia

Your warmup is my workout

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Choekyi Deshar
Choekyi Deshar

Natacha , you are so inspiring. Your videos are great and motivating. Also you look amazingly beautiful especially in this video. This gymshark colour suits you. It's made for you.

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Jamie Lee Ashton
Jamie Lee Ashton

Very interesting 😊

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Emily C. Butler
Emily C. Butler

Your shoulders are to die for

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Tiasha
Tiasha

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Jenna Murphy
Jenna Murphy

Well now you have to do a video on dynamic vs static stretching.

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Lucia
Lucia

The employees of my gym always tell us to run on the treadmill for 10 minutes as a warmup, which honestly sucks! Your warmup ideas look much more fun!

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Cath Mackintosh
Cath Mackintosh

Hi Natacha, (Sorry in advance for the long message).

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Lotte Berendsen
Lotte Berendsen

Do you do the warmup sets for the exercises in hypertrophy right before every working set or all the warmup sets together before starting with the actual workout? ❤️

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Nele Vollmer
Nele Vollmer

Hey there, I’m doing your cut program at the moment and loving it, but I was really struggling with a proper warm up! I tried it today and it really made a difference...Perfect timing 😍

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Pernilla Hollsten
Pernilla Hollsten

That moment when you get a notification that Natacha has uploaded a new video 😍😍 I love, love, LOOOVE your videos girl! You are so inspiring and smart in every possible way ❤ Hope I can someday meet you in person ❤❤

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ray
ray

my absolute favorite fitness youtuber strikes again !! will def start warming up before my workout :)

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Nat
Nat

such an awesome and informative video!! maybe next time you could add some text with some of the statistics you were mentioning, it got a little bit hard to keep up with ! nevertheless so informative and appreciate the effort and research thats gone into the vid will definitely be taking the tips on

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