The best way to cool down is to, first, go for a light walk for around minutes after your workout. This helps reduce your body temperature and remove waste products such as lactic acid, from the muscles being used.
When stretching after training, the best types of stretches to perform are static stretches. These stretches help the muscles to relax and will increase their range of movement. Static stretching involves gradually easing into the stretch position and holding that position for a certain period of time.
These are best performed after you have cooled down. All in all, the cool down process will assist your recovery greatly. You'll find that you won't be as sore the day after your workout and your muscles will be able to recover faster reducing your chances of overtraining and instead allowing you to make important progress.
Before you perform a heavily weighted movement, please do warm-up sets for your nervous system's sake. Warm-up sets will provide you with all of the above listed benefits and will be of great assistance in your preparation for working sets. But as with all things you have to do it right and with warm-up sets there are a lot of common misconceptions made by even the most experienced lifters.
A lot of people believe high reps will warm you up. This is wrong. Working at high repetition ranges will instigate your body to produce lactic acid into the blood. This significantly impairs the nervous system to operate high threshold motor units which are recruited during heavy resistance training. If you are operating in strength rep ranges reps or hypertrophy rep ranges reps , then you should go over 6 reps in your warm ups.
Another common myth with warm up sets is that doing low set warm ups e. This again is wrong. It is important you let your nervous system know what is coming and jumping from the bar to a triple figure weight is unreasonable and will not allow you to perform at your 'true' maximum, because your CNS is not prepared for this.
So it is important to include at least warm sets, sometimes more depending on how close you are working to your 1RM. If you are stretching properly you should only feel a mild discomfort in the antagonist muscle at the most. If you feel any significant pain or discomfort before, during or after stretching or athletic activity then it is important to identify the origin of the problem.
Severe pain will normally point towards an injury of some sort, so if this occurs do not continue with stretching or exercising until you have fully recovered. What are the best recovery supplements out right now? There are many supplements on the market that will help shorten the amount of time needed for you to recover from a workout. A few of these supplements may be ones you are most likely already taking:. Supplementing protein is an easy way to get enough protein into your diet.
Recommended times for taking whey protein fast digesting protein supplements are before and after workouts. Recommended times for taking casein and protein blends medium to slow digesting proteins are prior to sleeping. Amino acid supplements are best taken in doses pre and post workout. It strengthens bones and connective tissue as well as reducing the secretion of cortisol in the body, allowing muscles to recover better and hence grow. The recommended dosage of vitamin c per day is mg, and should be spread out over the day into 2 servings.
Go across gyms and schools in the world and you will see people stretching and warming up. Whether it be the local elementary school, the college athletes or even the professionals, everyone is stretching and warming up before their event or activity.
We were young, going to school and gym class, we were educated about the importance of stretching before gym class so you don't get an 'owwie'. These rules still apply now, as we are older. Some might think not, but as you get older and your activities get more vigorous it's even more important to stretch. Don't take for granted that 10 minutes you have before your workout session and waste it on checking out the hot girl in front of you.
Grab a mat, and even join that girl in stretching before lifting weights. Always remember that stretching will help your muscles loosen up and get ready for the load ahead.
Remember that stretching is not something little kids do and that you should always stretch and warm up before your workout or activity. I've seen people pull muscles in the dash, which is a short amount of time that can cost you months or even years to rehabilitate.
Warming up is something that should be taken seriously, it's almost like a workout away from the workout. Stretching out and warming up can actually accelerate your gains and results. That way your muscles are fully stretched and ready to go. By stretching you make blood flow faster, and that's how muscles are fed. So if you start stretching you just might overcome that plateau you have been stuck at.
It's fun and not hard. Think of all the problems you can prevent by warming up. Warming up and stretching before your workout is beneficial. It will help you loosen up and that way you will prevent tons of injuries. Also it will help you get the best of your ability since you muscle will be stretched, and it will be filled with blood flow which will guarantee higher strength and full capability.
If you always struggle with that extra rep and can't get that bar up, don't worry. If you warm up and stretch you will be fine and you will get the benefits. Think about it, it will take only 10 minutes of your time, why not do it and see what happens. Chances are you will notice a positive change. None of my clients have ever said that they feel worse and their performance has gone down.
Sure there have been some non-responders but as a whole, it is positive. Higher reps, higher strength and endurance can be observed as trainees warm up and stretch before their workout. Sure the muscle does all the work, but it needs a joint and tendon to end it, and close the motion.
Otherwise you would be curling and benching at the same time just kidding. By warming up the joints and tendons you will decrease the chance of injury. I've once seen a guy try and military press without warming up. Big, strong guy, looked like he can handle it. He did one, then two, then on the third rep I heard a loud cracking sound and his left shoulder leveled down.
Can you imagine the kind of pain he was in. Oh boy, and to think that he could have prevented that by spending 10 minutes of his time warming up his shoulders and rotator cuffs. What a mistake. Not stretching can cause your whole career to end, and that can be devastating for young guys that are starting out, on the verge of glory and then it all ends, in a split second you injure yourself and commit 'bodybuilding suicide'.
Anyway, remember to stretch after your workout and always play it smart! Remember that warming up and stretching should not take more than minutes, so don't make it a workout and later complain that it is too much. Perform a job for about minutes. While wearing the warm-up suit which will increase your temperature, and get your 'juices going'. That way blood flow will reach the muscle before you start working it out and that will help you avoid injury, and increase your performance.
After getting a small sweat going, stretch for the remainder of the period with the warm-up suit on. After that remove you suit and hit the weights! See how simple it is? I have actually seen Jay Cutler at training and he swears by warming up. Even when working out arms, you can see that kid with his suit on always.
He removes it for a set, then puts it back on. Why you ask, well it will help to keep his temperature high, which will help him with his training and progress. Make sure to drink lots of water which will help. Stretching will lengthen muscles and we all can use that. Also you are treating your joints to extra flexibility and they get stronger as you stretch.
This can be beneficial for people that lift heavy and are in danger of tearing up their joints and tendons. Also stretching after a workout feels good. At least to me. You get that nice stretch and your muscle is tired Always stretch after your workout.
Sure it might be as long but make sure to get those muscles stretched and relaxed before you hit the showers. Although some people like stretching as water pours on them, nothing wrong with that.
I prefer doing it before my shower so I can completely relax and not do anything but to each his own. Do whatever feels good to your body and whatever makes you recover and grow faster. Cold down is pretty important.
It will help with both soreness and recovery. See, with all the lactic acid, by stretching and cooling down you will be able to get rid of it. Now don't expect to never be sore, but it will go down. You will notice how stronger and painless you feel after your cool down. It will decrease, not eliminate, soreness and help you recover faster.
With increased blood flow, you will recover way faster since you muscle is getting fed with more nutrients at a faster rate. If you consume your PWO right after you stretch, you will have increased blood flow that will help you. Also consider the effect of the cool down.
Instead of lowering its temperature and other factors dramatically, your body lowers them gradually, which lets it take it easy, and get out of the shock you just put on it during the intense workout. Always remember that nutrition and training is important, but faster muscle recovery and less soreness is always beneficial and a part of the 'game'.
By cooling down gradually you body is in a smaller chance of getting in a injury after your workout. Sure you are done lifting, but you are not done breathing. Make sure that cooling down becomes a part of your daily workout routine. It doesn't have to take hours, just a brisk 10 minute cool down will greatly help your body. Now remember that supplements only help aid your progress. They don't make your physique but rather help you shape it and boost it up.
Never rely on supplements, but always be smart and use them to boost your progress. Use them as a tool. During today's market, you can see tons and tons of supplements on the market.
Stores and the internet are filled with them. Some help you loose this, some help you gain that. Always rely on training, nutrition and recovery for succeeding in what you do. But never forget supplements because they can help you overcome and give you a slight boost in times of need. Always use them smartly and follow all directions on labels and never abuse them.
Here are some of the best supplements that will help you recover and meet your goals. Remember that Bodybuilding. No matter what, I strongly suggest supplements, and the best place to get them for an affordable price and excellent quality is the Bodybuilding. There you will find everything you need, filled with tons of articles and places that can give you a very close look in the world of supplements.
Although famous, these few supplements are very effective and not that expensive. By taking whey, you can increase your protein uptake by grams per day which is very time saving and efficient. Whey is a must for after a workout since your muscles are tired and need to be replenished. Also when you wake up, whey is the best choice for protein in my opinion. It gives an extra boost when working out. It can also help you gain more muscle and better your lifts. It boosts up the ATP energy which is responsible for short, drastic muscle movements.
Perfect for weightlifters all around, creatine is a must for bulking up. That way intensity and recovery for your workouts is at an all time high.
L-Glutamine also helps maintain a positive Nitrogen balance which is very healthy for your body. Since you are bulking, you need vitamins to maintain your body healthy.
From all the workouts and stress that you put on it, it's a must that you have vitamins to replenish and rebuild. Always a must for every bodybuilder. The writer of this article is obviously very knowledgeable of the subject and had done their research, but their poor grammar made the article hard for the reader to understand.
If they were to just review their article and edit their mistakes they could create an excellent article. This was a good submission but it seems their answer to the bonus questions was their main focus of the article- it was also the most impressive part of the article. More details could have been used answering the main questions. Also, try to stay away from making contradictions in the article unless it is for a reason, or if you have studies to support both sides.
This article could be made much better if more time is spent adding detail and fully answering the questions. They should try to add more information, facts or studies to support their statements.
It would also be a good idea to look over the article for grammar mistakes. This article probably has the best chance for improvement. It could be a little more descriptive and in-depth in some areas.
If some of the areas are expanded on it can certainly make for a top 3 article. Topic of the Week gives forum members the chance to share their knowledge with the world! The Question: Much of the time you will see people stretching out their legs before a run, or stretching out any body part before they train it. How important is warming up before a workout? You still want to avoid excessive lactic acid release because of some partial Type IIb contribution, so again keep warm-up reps at six or below.
Tempo should be about the same as for strength. A general warm-up is still not necessary, like strength training go right to the 1st exercise of your workout and commence the specific warm-up. Take a look in the on-deck circle at a baseball game—the batter has weighted donuts on his bat during his warm up swings. When he steps into the box his bat feels light, therefore increasing swing speed and power output. This is called a neural pre-load and can be applied to your weight training routine for immediate gains in strength in tern leading to new muscle growth.
Neural pre-loading acts like a light switch for your Type IIB fibers, turning them on so they can assist your other fibers during your hypertrophy sets.
Individual response will determine the best warm up for endurance weight training—at least more so than the other categories. More often than not, I recommend only one set for a specific endurance warm up. If you are performing an exercise unfamiliar to you, more warm up sets can be beneficial, and the less comfortable you are at performing the movement, the more reps you should use in the warm up set s. While physiologically it is arguable whether a warm up set is even necessary at all for endurance, it does serve as a nice transition from your daily routine to help you get focused on the workout, while also providing an opportunity to assess any possible injuries and get an idea for how strong you feel.
Higher reps are fine, no need to worry about excessive lactic acid since that will be unavoidable and possibly beneficial in an endurance workout. General warm ups are optional, if 5 minutes on a treadmill helps you to have a better work out, by all means do it. Just don't feel like it's necessary if you see no benefit.
Stretching is optional as well; your muscles are contracting with a relatively low force output, so no harm will be done. Again, only stretch first if you feel it contributes to enhanced performance—try one workout stretching first, and the next stretching after and assess performance differences. Whether this article has reinforced your old warm-up habits or offered you some new warm-up strategies, I suggest you make full use of them. Applying these techniques to your workouts will offer the benefits of better workouts, faster progress, and fewer injuries.
John Berardi is president and founder of Science Link Inc and johnberardi. John specializes in human performance and nutrition consulting. Warming Up For Athletic Performance This is a tricky one, because it can be highly sport specific and covering all of the popular sports is definitely beyond the scope of this article.
These are a few of my favorites: Wheelbarrow Push: Just like it sounds, load up a wheelbarrow with sand, dirt, chains, x-girlfriends, whatever you like. Pick a weight and a distance, and then add a little bit more each workout, which will do wonders for your core strength, grip strength, and increasing work capacity.
Since I've spent quite enough of my training time using useless strategies and seeing others do the same I'm now going to let everyone in on a real "secret" to training success: the proper warm-up procedure. Warming up serves several very important purposes. In the beginning stages of a workout your body needs some "priming" before it is ready to perform the heavy work ahead. Without this priming procedure your body will be functioning at less than it's most efficient and your workout will suffer.
The warm-up serves to, among other things, prime the nervous system for heavy work, increase mental alertness and awareness, rehearse proper technique of the exercise being done, and subtly stretches and loosens the muscles, joints and connective tissues making them less susceptible to injury.
The first stage of the warm-up is a general whole body movement of some sort, preferably an aerobic machine or motion. Jumping rope, light jogging, jumping jacks, stationary cycling, etc. If you're doing stationary bike you can even review your workout logs while you warm-up so you can already have in mind what you are doing for the day. This part of the warm-up should last only about minutes, just long enough to raise your body temperature a little. Contracting a muscle prior to stretching it allows for increased range of motion.
The specific warm-up refers to performing warm-up sets before the work set. A warm-up set performed like the one above will not enhance performance. There is no need to do so many reps in one warm-up set, as this increases the likelihood of lactic acid buildup. Jumping from to is a no-no.
The nervous system is not ready for this large increase in weight. The the warm-up set above was too heavy for a first warm-up set when using for the work set. The warm-up sets vary depending on work load. As a general rule more warm-up sets are required for heavier loads. Lighter worksets require fewer warm-up sets. Below I have listed some examples of proper warm-up sets. Jamie Hale January 22,
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