How does everyone warm up?

AussieGem

I am just wondering what everyone does to warm up? What and how long etc.

I only ask because I completed 30DS/L1 this morning and then moved onto 6w6p/L1, I was only able to make it the first 10 or so minutes before by calves tensed up and I could hardly do the floor work because they were so painful. Two hours later and I am still constantly stretching and massaging to losen them up. Does anyone else suffer from this?

Could this be due to my warm up routine?? I do dynamic stretching, light cardio, more stretching and more cardio to get my heart rate up etc.

Marianna194

id like to know too

ChrissiesGettingHealthy

It sounds like you have a pretty good warm up routine there. Maybe make sure your getting in some good calf stretches and increase your cardio an bit. I generally do 5 minutes lite cardio, the stretches and then 20 minutes more intense cardio.

DannyMussels

I put on 80s music and dance.

Fiyero

I usually do something specific to the sport. So if I am running, I'll do a very light jog with a few bursts then stop and stretch (dynamic and nothing static). So calf reaches, lunges, etc. Same for rowing, easy row with a little pyramid at a higher stroke rate then dynamic stretching.

quietlywinning

Stretches are better saved for after your workout, rather than before. Stretching relaxes the muscle rather than revs it up to work. The best warm up is to do a less intense version of the workout you'll be doing. Maybe try 5 minutes of jogging in place, since it is your calves that are spasming.

megz85g

before my workout at the gym i usually do 10-15 minutes walk on the treadmill, or elliptical if i'm doing upper body weights to warm up the arms

leachan79

A light warm up of 5-10mins should be sufficient. Anything that gets ur heart rate up a little and wake up your muscles.
Rope jumping is a good exercise to warm up your calf muscles and thus reduced leg cramp incident.

Do you take supplements? I used to suffer from calves cramp each of my last few miles into the races. I suspect that i'm lacking in Magnesium. So i started to take supplements and i find it really helpful!