• Home
  • Fashion
    • Womenswear
    • Menswear
    • DIY/Upcycling
  • Home Décor
    • Holidays
    • Decor/Craft DIY
  • Fitness
    • Workouts
    • Gear
    • Wellness
  • Beauty
    • Skincare
    • Hair
    • Makeup
  • About
    • Press
    • Contact
    • Weekly Linkups
  • E-boutique
    • Reversible Pocket Squares
    • Autumn/Winter 2013-2014
    • Spring/Summer 2013
  • Styling
    • Portfolio
    • Clients
    • Resources

The Wardrobe Stylist

Advice on Fashion, Beauty, Fitness, Home Décor & DIY

5 Warmups & Cool Downs You’ll Benefit From Pre & Post Workout

August 31, 2017 · Fitness, Workouts



We’ve all heard it time and time again…Integrating regular exercise into your life has been proven to:

  • decrease the risk of developing certain diseases
  • increase overall health
  • reduce anxiety and depression
  • and can even help you live a longer life

When done regularly and correctly, exercise will boost your energy and mood and in general make you a happier person.

Ok so you got the facts, AGAIN!

But did you catch the keywords to here?? Exercise done CORRECTLY! Here’s where we all (even the best of us) fall into a trap, myself included).

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup_pin

Warmups & Cool Downs to Help You

In order to reap benefits and decrease risk, incorporate warmups and cool downs into your routine.

Warmups are meant to gradually rev up your cardiovascular system, increase body temperature and get your muscles ready for the work ahead.

Cool downs do the opposite, by safely decreasing heart rate and blood pressure. Integration of the warm up and cool down will make it so you can exercise all through life with less risk of injury or strain.

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, stretching

A common exercise mistake is to neglect the warm up and cool down phase of a work out.

If you have a 45 minute window for exercise, it is far more beneficial to incorporate 10 minutes of warm up and cool down then intense cardio or weights in between.

The alternative is to hit it hard for the full 45 minutes which can result in injury or strain and inability to exercise at all.

Get the low-down on the exercises that provide the most beneficial warmup and cool down.

Gym Equipment Multi Taskers

A great way to cool down is to slow your motion on the gym equipment you are already using.

The treadmill and stationary bike are great examples of equipment that can rev up your cardio then cool it down as well.

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, treadmill warmup

If you are gearing up for a big cardio training day on the treadmill, incorporate light cardio as your pre-workout. This will bring a bit of blood to the muscles, getting them ready for interval training or long distances. At the end, you can go slow for a cool down.

Transition from a fast run, to a fast walk, to a normal walk to get the greatest cool down benefits.

Foam Roller

The foam roller is relatively new to the exercise scene and it has tremendous benefits to the pre-workout routine.

To get started with it:

  • place the foam roller on a hard surface then on a muscle such as the quad
  • use the quad and arm muscles to support your body weight
  • roll back and forth with it

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, foam roller

The roller loosens up muscles before a hard core workout. It is best done before stretching and light cardio warm up.

Interactive Stretching

Stretching muscles before a workout is especially important if you don’t exercise regularly. Light stretching will decrease the risk of injury of tearing of the muscles.

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, interactive stretching

Simple movements like touching your toes 15-20 times, or sitting with your legs straight and reaching towards your toes, are simple and effective stretches.

A healthy pre-workout stretch is meant to take you just outside of your comfort zone, so don’t push it too hard!

Yoga

This is the rockstar of all post workouts.

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, Yoga

Yoga is the perfect cool down because it continues to encourage light blood flow while stretching the muscles and slowing your breath and mind.

Mobility Exercises

These targeted stretches really loosen up muscles after a workout. Muscle groups that tend to need these stretches the most are back, neck and shoulders as they are most prone to strain.

Warmups, Warmup workout, Warmup stretches, warmup exercises, warmup routine, cardio warmup, preworkout warmup, dynamic warmup, Mobility Exercises

The Gist of it

 

This is a beginners guide to pre and post-workout warmups and cool downs. If you already have an injury it is ALWAYS best to consult your physician before any working out.

Otherwise, give yourself that bit of time to warm up and cool down your body and you will see the results in your ability to exercise for all the years to come.

Do you include warmups and cool downs in your exercise routine?



P.S. If you enjoyed this post, sign up to my newsletter to get the latest advice, tips, giveaways and freebies right into your inbox!



8 Comments

Comments

  1. Carrie at Curly Crafty Mom says

    September 3, 2017 at 9:11 am

    When I was training for my marathon last fall, they suggested foam rolling and WOW it really does help! I also try to do Yoga once a week. I wish I could do it more often, though!

    Carrie
    curlycraftymom.com

    Reply
    • The Wardrobe Stylist says

      September 3, 2017 at 10:11 pm

      For sure, I’ve heard it many times. For sure you would totally know what this post is all about since you are a runner. Yeah yoga is great as it really creates that flexibility the muscles need.

      Reply
  2. nattygalsite says

    September 3, 2017 at 10:37 am

    I’m very intrigued by the foam roller – it’s not something I’ve tried before but would guess it would feel pretty soothing and give a good stretch. Great post!

    Elizabeth | https://nattygal.com

    Reply
    • The Wardrobe Stylist says

      September 3, 2017 at 10:10 pm

      I see a lot of people using it and I’ve been advised to use it to loosen muscles. It’s definitely worth it. Thanks for stopping by and I am glad you enjoyed the post.

      Reply
  3. dousedinpink says

    September 8, 2017 at 9:36 am

    I used a foam roller when I had PT and really need to get one for home. Yoga always feels great after a hard workout too!

    Jill
    Doused in Pink

    Reply
    • The Wardrobe Stylist says

      September 8, 2017 at 10:59 am

      It is surely helpful for many situation. People use it for more than stretching. Yoga is always a great alternative for warming up your muscles.

      Reply
  4. Angelie Pangilinan says

    September 22, 2017 at 11:49 am

    I am trying to live a healthier life and maybe this one is a good start. Thank you!

    Angelie // Beaute Spell Lip and Cheek Tint Review

    Reply
    • The Wardrobe Stylist says

      September 22, 2017 at 10:12 pm

      I am glad to hear that. It’s very important to lead a healthy lifestyle for longevity and quality of life. Glad I could be of help :). Let me know if you need anything else.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi, my name is Rania. Welcome to my blog The Wardrobe Stylist where you'll get the best advice on fashion, fitness, beauty, home decor and DIY.

LET’S CONNECT

Looking for something?

Sign up to our e-newsletter

unsubscribe from list

Pin it

  • Working from home outfit tips, working remotely style and workout wear essentials from The Wardrobe Stylist, working from home outfit ideas to suit your schedule and routine. Yoga leggings perfect for your workout needs for your remote gym. #WorkingFromHome #OutfitIdeas #Yoga #WorkoutWear
  • Home remedies for soreness, inflammation, workout recovery, skin damage and isolation from The Wardrobe Stylist. Healing remedies to help you cope with skin issues like eczema, itchiness, dryness. Anti-inflammation home remedies with professional creams and heat rollers #HomeRemedies #Healing #Wellness
  • Follow this easy guide to make your own DIY bathroom mirror frame! This easy DIY project is an easy home improvement that will upgrade your bathroom in an afternoon. With just some wood, stain, paint, and glue, you can upgrade builder-grade mirrors very quickly. #homeimprovement #diyproject #bathroomrenovation
  • Working from home outfit tips, working remotely style essentials from The Wardrobe Stylist, working from home outfit ideas to suit your schedule and routine. Working from home casual outfits to have you ready for your remote office. #WorkingFromHome #OutfitIdeas #CasualOutfits
Follow Me on Pinterest

Instagram

raniastylist

The Wardrobe Stylist
Exercising may not be what it’s been before the Exercising may not be what it’s been before the pandemic 😷, but it certainly hasn’t stopped. It just has taken on a different outlook, more hikes, outdoor activities and sports. It was a way for us to continue seeing people while circumventing indoor gatherings. If you have don’t want to add to your quarantine 15, maintaining a healthy diet and taking effective supplements will help you attain it. I really dig this supplement @fatburninglemonade . It is a High Performance Fitness, Weight That last part is important. Fat Burning Lemonade is used to aid in fat loss accelerating your metabolic rate using FAT for FUEL. it will also get you into ketosis faster by accessing your stored carbohydrates burning up all the carb stores fast. But aside from that, you may notice the difference in your endurance whenever you take it before working out. It really keeps you energized, focused, healthy and on point nutritionally. Check it out the link in bio.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
#healthy #workingout #supplements  #supps #preworkout #gettingfit #bcaa #vitamins #creatine #fatburner #wheyprotein #whey #thermogenic  #nutrition #weightloss #cleaneating #gymlife #getfit #healthychoices #healthyeating #healthylifestyle #fitgirl #physique #healthylife #instafit #healthyfood #healthyliving #exercise #instahealth #cardio
In 2020, conflict broke out in the northern Tigray In 2020, conflict broke out in the northern Tigray region of Ethiopia 🇪🇹 , between the federal government and the Tigray People’s Liberation Front, sparking ongoing violence and instability. At the same time, Ethiopia has been suffering from the largest locust outbreak in recent history, deadly effects of climate change, and COVID-19, doubling the number of people in need of food and resources, which the country is already struggling to access.

👉🏽 21.3 million people are in need of humanitarian aid.
👉🏽1.8 million people are internally displaced.
👉🏽792,000 refugees are seeking safety, mostly from South Sudan, Somalia and Eritrea.
👉🏽Conflict in the Tigray region sparks refugee movements amid allegations of violence against civilians.
👉🏽Civilians and vulnerable communities are now being affected by the violence, with many fleeing to neighboring Sudan.
👉🏽Ongoing political tensions increase the risk of instability across the country.
👉🏽Help spread the word and donate what you can in this increasing difficult time.
👉🏽Learn more at the following sources for this post @peaceintigray @tigrayyouthnetwork @savethechildren @rescueorg

📸 @bytownboy 
•
•
•
•
•
•
•
•
•
#Tigray #tigraygenocide #ethiopia #ethiopia🇪🇹 #ethiopians #humanrights #humanity #socialjustice #warzone #war #peace #unitednations #refugees #covid_19 #covid #helpingothers #helpeachother
With the pandemic increasing, demand for health an With the pandemic increasing, demand for health and wellness products, bath and body care are becoming more popular. 

@cleanlogic products have anti-microbial protection to prevent growth of bacteria 🦠 or mold. 

I’ve tried the dual texture exfoliating body scrubber 🧽 , facial pads with an exfoliating side and a microfiber side to remove makeup, and the detox purifying charcoal body scrubber. 

They’re made with clean ingredients, have recyclable packaging, are cruelty free and contain Braille to help the visually impaired read their labels. In  addition, a portion of the proceeds go towards blind and visually impaired charities.

Give it a try!
•
•
•
•
•
•
•
#exfoliating #skincare #healthproducts #healthyskin #skincareroutine #cleanlogic #skincareproducts #skin #braille #blind #vusuallyimpaired #crueltyfree #recyclablepackaging #recycle
Tomorrow’s our last day in 2020. So happy new ye Tomorrow’s our last day in 2020. So happy new year 🎆 early! It has been an interesting year 🧐, not just the pandemic, but personally, growth, challenges and several new beginnings. It has also made me realize how important it is to inform people about the suffering of others, even if it’s not a niche I specialize in as a blogger/micro-influencer. Passing the message onto the rest of us is what may help their plight to gain human rights, improve their living conditions, live safely  without fear, or get them access to help. On that note, may 2021 bring on better days for all!

What are you looking forward to in 2021?

📸 @rachrooch13 
•
•
•
•
•
•
•
•
•
#2021 #humanrights #newyearseve #newyearsday #newday #newbeginning #newlife #newtimes #newyear #humanrightsforall #palestine #rohingya #uighur #syrianrefugees #sudan #ethiopia #georgefloyd #blm #bipoc #indigenous #lebanon #Iraq #yemencrisis
Want more?? Follow on Instagram

CATEGORIES

POPULAR POSTS

Best Hair Dye Tips to Make The Colour Last Longer

Woman working out in athleisure

Why Athleisure Is All The Fashion You Need These Days

Family eating holiday dinner

11 Overeating Mitigation Strategies For The Holidays

Gold Elements 300x250 Summer banner
30%Toners
525america.com
Alo Summer
trainer
Shop Boll & Branch Now!
Webfluential Accredited Creator logo
Expertido

Main Image

I just got paid to review a product! Join me @intellifluence and you can too!