4 important steps in proper training.
Step One: Start with a heating.
Warming up is not stretching, as we have been taught in schools. Start with some light cardio work to warm up those muscles. Get 5 to 10 minutes of lighter exercise on the bike or treadmill.
When you stretch when your muscles are cold, you can end up twisting.
After the cardio warm up, you can stretch if you want.
Step two: actual training
Now you can start with a more intensive cardio workout. You shouldn’t do intensive cardio for more than an hour, as it will deplete critical glycogen stores in your muscles. After cardio, you can do some weight training.
Step Three: Cooling- (light cardio)
When you do intensive cardio or weight lifting, lactic acid can build up in your muscles. The only way to get rid of it from your muscles is through movement and circulation, so just like your warm-up, do light cardio for 5-10 minutes.
Step Four – Stretch.
Do you experience muscle soreness or stiffness after your workout? Or having to put up with sore muscles for a few days after training? I highly recommend that you incorporate stretching into your post workout. Don’t underestimate the power of stretching. Incorporate stretching after your workout and you’ll feel great, walk easier, and lessen your sprain or muscle injury. I speak from my personal experience, this really works. For a good cool down, spend at least 10 minutes.
Start with some leg and hamstring stretches. Do a little sun salutation, triangle pole, spinal twist, followed by a waist and arms stretch. Or, you can skip steps three and four and replace them with a yoga/pilates class. Warm up muscles work extremely well with yoga and Pilates – you’ll find yourself sweating like never before.