WARM-UPS & COOL-DOWNS FOR YOUR STRENGTH WORKOUT
What is a Warm-Up?
Prior to your strength training workout you should do a warm-up. A warm-up consists of doing 5 – 10 minutes of light aerobic exercise such as walking, biking, jogging, jumping rope, using the elliptical machine, etc. If you are not doing a warm-up on a machine such as the elliptical that moves both your upper and lower body, you will want to swing your arms, do arm circles, and/or roll your shoulders. You may also include some stretching. In addition, it is helpful prior to lifting weights to perform a warm-up set of 10 to 12 repetitions with a lighter weight. This helps to prepare you both mentally and physically for using heavier weights.
Benefits of Warming-Up
What is a Cool-Down?
Equally as important as your warm-up, is the cool-down after your exercise. A cool-down is basically the same as the warm-up. If your strength training workout was very fast paced, then you will want to do 5-10 of light aerobic exercise like you did for your warm-up and follow this with some light stretching. If your strength training workout was more slower paced with longer rests and stretching between sets, you can cool-down with 5-10 minutes of stretching.
Benefits of Cooling-Down
To receive all the benefits from your strength training workout, it is important to include a warm-up and a cool-down. Both are a necessary part of your workout. The warm-up prepares your body for the workout and the cool-down helps your body recover after your workout. Including a proper warm-up and cool-down will help make your strength training session a much more pleasurable experience.
KARI LARSON - PERSONAL FITNESS TRAINER
Empowering, Educating and Inspiring Fitness for Life