Warm ups/Cool downs

apachebat
apachebat Posts: 119 Member
in Fitness and Exercise
I posted this in the YAYOG group discussions, but got no love. Can anyone help me out?

I'm going to start the You Are Your Own Gym 10 week Basic Program tomorrow using the app. I'm wondering what kind of warm-ups and cool downs people do in tandem with their lifting workouts. I've been doing the Nerd Fitness Beginner Body Weight Workout for a bit now and typically just go up and down my stairs for 5 minutes to warm up then do some stretching as a cool down. The stairs are kind of boring and involve me going into my daughter's room which I'd rather not do. (I try to work out while she's sleeping.) I'm also not looking to go outside now that it's dark when my workout time begins. (My neighborhood is probably fine, but I like to err on the side of caution where my safety is concerned.)

Thanks!

Replies

  • auddii
    auddii Posts: 15,357 Member
    When I did the nerd fitness workouts, I'd just do x number of jumping jacks first to get my heart rate up (over the six weeks I found I could do more and more to get to the same out of breath state).

    Now that I do stronglifts in a gym, I just jump on the elliptical or arc trainer for 10 minutes or so. Since you're at home, I'd say running the stairs for a bit would be fine. Also, I know a lot of other people do dynamic stretching as a warm up, I just don't.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Dance to warm up :) Goof around. Crank up the music (headphones cos of your daughter?)! Twerk. Yes, twerk :D

    I do yoga as a cool down. The stretching is wonderful, and I always get my flexibility work in if I do yoga after lifting.
  • apachebat
    apachebat Posts: 119 Member
    Dance to warm up :) Goof around. Crank up the music (headphones cos of your daughter?)! Twerk. Yes, twerk :D

    I do yoga as a cool down. The stretching is wonderful, and I always get my flexibility work in if I do yoga after lifting.

    Thanks! Yoga sounds like a great cool down idea. The twerking and getting goofy probably won't work for me though. I'm pretty brain dead at 5 AM and need something more structured if I'm going to make it.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Gotcha :D

    Some of the yoga DVDs have series you can do for a warmup, too. The key there is not to stretch statically before exercise and instead pick a series that has a lot of movement in it. 'Energy' or 'Flow' is often in the title. Youtube has a lot of great ones.

    Lots of exercise DVDs have good warmups, too, that are already structured. Google reviews for folks liking the warmup. It's so easy to just put in a DVD and do one that's already put together. Find a favorite of the length you like, and you're good :)

    One of my favorites is from the Ballet Bootcamp (I, not II) DVD, for instance. It's a bit stretchy but not too static, imho.
  • ninerbuff
    ninerbuff Posts: 49,035 Member
    I posted this in the YAYOG group discussions, but got no love. Can anyone help me out?

    I'm going to start the You Are Your Own Gym 10 week Basic Program tomorrow using the app. I'm wondering what kind of warm-ups and cool downs people do in tandem with their lifting workouts. I've been doing the Nerd Fitness Beginner Body Weight Workout for a bit now and typically just go up and down my stairs for 5 minutes to warm up then do some stretching as a cool down. The stairs are kind of boring and involve me going into my daughter's room which I'd rather not do. (I try to work out while she's sleeping.) I'm also not looking to go outside now that it's dark when my workout time begins. (My neighborhood is probably fine, but I like to err on the side of caution where my safety is concerned.)

    Thanks!
    Do dynamic stretching for warm ups. Don't really need to cool down (with the exception of elite athletes, no study shows it necessary), but it's a great time to increase flexibility with static stretching.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • apachebat
    apachebat Posts: 119 Member
    [/quote]Do dynamic stretching for warm ups. Don't really need to cool down (with the exception of elite athletes, no study shows it necessary), but it's a great time to increase flexibility with static stretching.[/quote]

    Thanks. I'll give it a go!
  • Slenderizeme1
    Slenderizeme1 Posts: 11 Member
    I use the free warmups and cool downs on Fitnessblender.com
  • taeliesyn
    taeliesyn Posts: 1,116 Member
    I'm planning on getting a skipping rope for my warmups before my runs, so I can head off running straight out the door.
  • apachebat
    apachebat Posts: 119 Member
    I use the free warmups and cool downs on Fitnessblender.com

    Oh, that's a good idea. I've done a few of their HIIT vids before.
  • AFGyrl
    AFGyrl Posts: 34 Member
    How you warm properly after a groin muscle pull? My goal is to run a mile and a half in 15 mins without injuries!
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    For a warm up (before weights), I spend 5-10 minutes running/walking on a treadmill, just to get my blood pumping. I'm not sure this is necessary, but it's part of my routine and I like doing it.

    I've never been one to "cool down" and I've never really seen the point. My cool down is walking out to my car after the gym. Do whatever works for you.
  • ninerbuff
    ninerbuff Posts: 49,035 Member
    How you warm properly after a groin muscle pull? My goal is to run a mile and a half in 15 mins without injuries!
    Feet wide, slow plie squats.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • apachebat
    apachebat Posts: 119 Member
    Der. The app has a warm up and cool down (dynamic pre and static post stretching).

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