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Discussion Starter · #1 ·
So i haven't really exercised since high school. I have started again, but I can tell from the cramps I'm getting that I'm not doing a proper warm up/stretching, i also know a cool down is important.<br>
Google is giving me useless results, as is youtube. How do you warm up properly?
 

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According to my sister (who is about to graduate with a degree in Exercise Science), before you stretch, you have to first warm up your muscles a bit. So jog or walk around for a few minutes. Then get to stretching. As for the stretches themselves, simple ones like touching your toes work just fine. For cool down walk or jog for about five minutes. She also recommends eating a banana and drinking a big glass of water right after your workout to help with the stiffness and cramps.
 

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Discussion Starter · #3 ·
Ok thank you, on a different blog someone told me not to stretch before a workout, only after. Does that sound right?
 

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Some people say there's no need to stretch before working out as long as you warm up properly. Stretching afterwards is definitely more important.
 

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I don't stretch at all.
 

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You shouldn't stretch cold muscles, but I think it's definitely important to loosen up before a workout.<br><br><a href="http://en.wikipedia.org/wiki/Dynamic_stretching" target="_blank">Dynamic stretching</a> is the way to go.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>sequoia</strong> <a href="/forum/post/2881798"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
According to my sister (who is about to graduate with a degree in Exercise Science), before you stretch, you have to first warm up your muscles a bit. So jog or walk around for a few minutes. Then get to stretching. As for the stretches themselves, simple ones like touching your toes work just fine. For cool down walk or jog for about five minutes.</div>
</div>
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Yeah this is pretty much what I do, except instead of cooling down by walking I usually do sitting/laying down exersises (ie: sit up, crunches, etc) with rests inbetween which gets my heart rate down whilst still doing worthy exersise.<br><br>
I use this website: <a href="http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php" target="_blank">http://www.sportsinjuryclinic.net/cy...lstretches.php</a> if I feel there are particular muscles I've worked hard (or that ached after lastime I did that particular work out/whatever) because it gives you stretches for pretty much all-over so you can find one to get the exact muscles. For example, there's one exersise dvd I do and even though it has warm ups/cool downs and stretches my glutes REALLY ached afterwards so I found some good ones to add onto the end and since then the next-day aching has gone. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
I always do stretches before hand, I don't know if you do actually need to, but the times I've hurt muscles in working out I haven't stretched before - but that could be a coincidence, I don't know.
 

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stretching and warm-ups depend on the type of activity.<br><br>
what type of exercise are you doing?<br><br>
a ballerina would get injured if she/he did not properly stretch before dancing<br>
whereas yoga doesn't require stretching beforehand
 

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I just walk for about 10 - 15 minutes before running, run, then once my muscles begin to feel tight, I stretch, then keep running, and once I'm ready to stop I walk for about 10 minutes to "come down". I've found that when I don't stretch my muscles really hurt and I feel like I've pulled something. The best time to stretch is when YOU feel like stretching. Everyone's different.
 

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Discussion Starter · #10 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>luvourmother</strong> <a href="/forum/post/2881977"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
stretching and warm-ups depend on the type of activity.<br><br>
what type of exercise are you doing?</div>
</div>
<br>
I'm doing a lot of squats, jumping jacks, toe touches, step ups, wall sits, lunges, various crunches/ab work outs and push ups.
 

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I agree with those who said NOT to stretch before a workout, do it at the end instead.<br><br><a href="http://www.fitsugar.com/When-Stretch-Your-Workout-2773507" target="_blank">http://www.fitsugar.com/When-Stretch...orkout-2773507</a><br><br><a href="http://www.fitsugar.com/Stretching-Before-Exercise-Can-Lead-Injury-Tighter-Muscles-8198782" target="_blank">http://www.fitsugar.com/Stretching-B...uscles-8198782</a>
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vegansarawr</strong> <a href="/forum/post/2881804"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Ok thank you, on a different blog someone told me not to stretch before a workout, only after. Does that sound right?</div>
</div>
<br>
I asked my sis and she said before and after. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #13 ·
These are all great tips thanks guys =]<br>
Edit: This morning when I woke up I wasn't as sore as I was expecting to be, the back of my thighs are a little stiff but not too bad.
 

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I stretch before and after.... and sometimes between.<br><br>
I strech before I do Cardio (mostly legs and lower back) Then I do again afterwards. Then if I am going to do upper body lifting I do my arms, neck and upper back. Sometimes between machines ill do some small stretchs.<br><br>
I started this due to I was having major knee pains... Since ive started stretching ive had major improvements in that area. It still maybe a little sore but nothing like it was. *Knocks on Wood*<br><br>
BTW if you havent excerised in a while... the first couple weeks your going to be a little sorer then your use to. The key is to realize soreness from pain. I started back about 5 months ago and the first 3 weeks it felt like I couldnt move in the mornings sometimes.
 

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Discussion Starter · #15 ·
Yeh I think thats part of it I haven't really worked out since high school.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vegansarawr</strong> <a href="/forum/post/2882125"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I'm doing a lot of squats, jumping jacks, toe touches, step ups, wall sits, lunges, various crunches/ab work outs and push ups.</div>
</div>
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I would stretch before doing these activities, especially squats and lunges. just a few lower legs stretches like holding your ankle behind your glute to stretch the hamstring, some runners lunges and some calf stretches.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>vegansarawr</strong> <a href="/forum/post/2882741"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Yeh I think thats part of it I haven't really worked out since high school.</div>
</div>
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go really slow. nothing sucks more than a joint injury. i'm speaking from experience, nursing a bum right knee now.
 

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Discussion Starter · #19 ·
You're preaching to the choir :p I dislocated my hip in November
 

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No stretches but i do some warm up like running or jogging towards my gym ( As it is near to my house ).
 
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