Phrases of a Workout

Exercising

4 important steps in a proper workout.

Step One: Start with a warm up.
Warm-up is not stretching, as what I had been taught during my school days. It consists of light cardio work to warm up those muscles. Maybe 5 to 10 min of lighter workout at the bike or treadmill.
When you stretch when your muscles are cold, you may end up spraining it.
After the warm up cardio, you may stretch if you wish.

Step Two: Actual Workout
For me, I prefer to do more intensive cardio first. After my muscles are really warmed, I do a bit of weight training.

Step Three: Cool-down- (light cardio)
When you do intensive cardio or weight lifting, lactic acid may accumulate in your muscles. The only way to get rid of it from your muscles- is by movement & circulation- so, just like your warm-up, you do light cardio for 5 to 10 mins.

Step Four- Stretching.
Previously, I never stretch after my workouts. Most of the time I need to rush to somewhere after the gym so I never really allocate any stretching time. And I remember always feeling my knees or thighs a bit tensed. One day, I felt my body needed a stretch and no matter what, I must spare time for it (you must learn to listen to your body).

So I took about 8 min, started with leg and hamstring stretches. Some sun salutation, triangle post, spinal twist, followed by waist and arms stretch. And I FEEL SO MUCH BETTER. My tired muscles do not feel so tensed after workout. It also dramatically reduces muscle ache and tension the days after.

Now, I always make sure I spare at least 5 min to stretch after a workout. Stretching is really important- it elongates your muscles (when excessive workout had contracted it) and it greatly reduce your chances of muscle injuries from workout.

Related Posts

Keeping fit the Lion Dance way Chinese worldwide are celebrating the Chinese New Year which would end tomorrow, on the 15th day or the full moon of the Lunar Calendar. In Asian countries, it is very common to see Lion Dance performance throughout the 15 days of Chinese New Year. You would see agile youths, jumping, performing stunts and movements that requires the fitness lev...
Guide to Strength Training by NSCA What do you do if you want to learn more about strength or weight training on your own? Today, many people refer to online resources like YouTube whereby many so called 'experts' would you how to lift weights. However, we may not be able to know their credentials for sure. If you want to learn on more details pertaining to Strength Training, you...
You Know Exercise is Your ‘Thing’ when… This is an original entry writen by me, mostly on how exercise had changed my life. Does any of it describe how exercise changes yours? You felt something is seriously wrong by the third consecutive day that you have not exercised. You plan your life around exercising instead of planning exercising around your life. You find excuses to e...
Gyms Vs Slimming Centers- which one is better? Recently, I read with amusement the newest advertisement mantra employed by slimming centers in order to win over clients- 'exercise not working out? Come to us, we'll help.' The ongoing battle between slimming centers and gyms have been going on for a long while. Each will accuse the other of not being effective. The slimming centers will say t...
It’s OK to Slip Once a While- Just Don’t Make it a Habit First, it's ok to slip up once a while. Nobody's perfect. It does not mean we are useless or is a failure. Don't hate yourself. Before I started eating sensibly, I used to feel guilty about my sweet tooth and food addiction, not realising it is attributed to the way the food I take react in my body. Still, there will be times when we will be ...
Spread the love
  •  
  •  
  •  
  •  
  •  

Leave a Comment


+ 5 = 11