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 light cardiovascular work to warm up those muscles. Get 5-10 minutes of lighter exercise on the bike or treadmill.

When you stretch when your muscles are cold, you can end up twisting it.

After the cardio warm-up, you can stretch if you like.

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 the critical glycogen storage in your muscles. After cardiovascular exercise, you can do a little weight training.

Step three: cooling- (light cardio)

When you do intensive cardio or lift weights, lactic acid can build up in your muscles. The only way to remove it from your muscles is through movement and circulation, so just like a warm-up, you do light cardio for 5-10 minutes.

Step four: stretching.

Do you experience muscle pain or stiffness after your workout? Or having to endure sore muscles for a few days after training? I highly recommend that you incorporate stretching into your subsequent exercise. Don’t underestimate the power of stretching. Incorporate stretching after your workout and you’ll feel great; you will walk more easily and your sprain or muscle injury will decrease. I’m talking from my personal experience, this really works. For a good cool down, take at least 10 minutes.

Start with some leg and hamstring stretches. Do a sun salute, triangle pole, spine twist, followed by a waist and arm stretch. Otherwise, you can skip steps three and four and replace them with yoga / pilates classes. Warmed up muscles work very well with yoga and Pilates; you’ll find yourself sweating like never before.