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How does everyone warm up?

AussieGem
Posts: 96 Member
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.
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.
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Replies
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id like to know too0
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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.0
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I put on 80s music and dance.0
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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.0
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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.0
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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 arms0
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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!0
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