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post #1 of 29 (permalink) Old 03-01-2005, 08:14 PM Thread Starter
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cool down??

ok been going to the gym like a madman lately cause i have a new kick ass work schedule..

but anyways, i'm running like 4 miles a day and a good pace, so when i'm done, my heart rate is pretty good, and i'm sweating my arse off..

my question is, should i completely cool down before going on with the rest of my routine? ie: sit-ups, etc.... right now i run, then walk around for a min or 2 then bust into about 5-10mins of sit ups.. is that any good for you or should i cool down a little more first?

thanks.

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post #2 of 29 (permalink) Old 03-01-2005, 09:02 PM
 
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Its ok to do the sit ups while you are warmed up. But they will be most effective if you do them and any weights before you do your cardio.
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post #3 of 29 (permalink) Old 03-01-2005, 11:34 PM
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Quote:
Originally Posted by Texas Blonde
Its ok to do the sit ups while you are warmed up. But they will be most effective if you do them and any weights before you do your cardio.
+1

Try to deplete your glycogin stores in muscle by doing resistance training first, then when you move on to cardio your body can move over to burning fat cells quicker.

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post #4 of 29 (permalink) Old 03-02-2005, 01:30 AM
 
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I did stay at a Holiday Inn

I'm not a dr. but it's been like this for me: warm up the muscles with stretches, cardio of some sort (running or bicycling, or rowing, etc.) then the weights. The muscles have to get warm.
You don't hit weights first or let them go cold.
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post #5 of 29 (permalink) Old 03-02-2005, 05:48 AM
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4 miles is more than a quick warm up. If possible, I'd try and do the other exercises before seriously running. Maybe a split? A couple laps at a brisk pace, then slow down a bit and do the other part of your routine.

Oh, if you hate the situps do them first. You'll be more likely to blow them off if you just ran 4 miles. Hell, 4 miles is my workout total, if that. It's more important to do them when YOU are comfortable with it, not what is considered 'best' this week.

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post #6 of 29 (permalink) Old 03-02-2005, 05:54 AM
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Quote:
Originally Posted by Loki_D_Wolf
I'm not a dr. but it's been like this for me: warm up the muscles with stretches, cardio of some sort (running or bicycling, or rowing, etc.) then the weights. The muscles have to get warm.
You don't hit weights first or let them go cold.
Yep.....I'm old school tho, warm up with a light cardio routine, then weights and strenght training. My warm up is 35 minutes on the heavy bag, then I run 3 miles, then I do my weights and strenght training excerises, then my cool down is 20 minutes of the health rider.

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post #7 of 29 (permalink) Old 03-02-2005, 06:40 AM
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Quote:
Originally Posted by Loki_D_Wolf
I'm not a dr. but it's been like this for me: warm up the muscles with stretches, cardio of some sort (running or bicycling, or rowing, etc.) then the weights. The muscles have to get warm.
You don't hit weights first or let them go cold.
Dont' warm up your muscles' WITH stretches. Stretching while cold can cause injuries. A brisk-to-medium 5-minute jog while be good to warm up your body first, but I've deabated the benefits of strecthing first for quite some time.

My old routine, which I stayed injury free on, was:
1. Brisk 5 minute jog
2. 45-60 minutes resistance training
3. Cardio (ranging from 15-45 minutes depending on schedule)
4. 5 minute cool-down walk
5. Stretching

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post #8 of 29 (permalink) Old 03-02-2005, 08:22 AM
 
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I always do:

20-30 min. cardio
60 min resistance
20-30 min cardio

Between sets, I rest those muscles and do crunches, so I never really rest.
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post #9 of 29 (permalink) Old 03-02-2005, 10:27 AM
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15 min. on the elliptical is a decent warmup. On non-strength-training days, I like to do my crunches AFTER my cardio... at least that way I'm not still sweating when I hit the shower.

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post #10 of 29 (permalink) Old 03-02-2005, 11:23 AM
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I exercise by eating some donuts. To cool off I eat some ice cream
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post #11 of 29 (permalink) Old 03-02-2005, 11:25 AM
 
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Quote:
Originally Posted by shadrach
Dont' warm up your muscles' WITH stretches. Stretching while cold can cause injuries. A brisk-to-medium 5-minute jog while be good to warm up your body first, but I've deabated the benefits of strecthing first for quite some time.

My old routine, which I stayed injury free on, was:
1. Brisk 5 minute jog
2. 45-60 minutes resistance training
3. Cardio (ranging from 15-45 minutes depending on schedule)
4. 5 minute cool-down walk
5. Stretching
I agree, stretch should ONLY be done after you are warmed up....period. I personally don;t have a need for resistance training... but I'm training for triathlons, so I'm cycling and swimming.. .ypically doing 2 workouts a day. I still have 20 more lbs ot lose, so I'm more concerned abotu burning calories and increasign my endurance than building muscle mass. Even though you can burn more calories by increasing muscle mass...it's dead weight for my sport. My schedule looks more like this.

ALL Cardio... mix of strength, speed and endurance workouts. Right now I'm in the preseason, so it's mostly base miles/yardage for endurance and weight reduction.

1) 5-10 minute warm-up (500 yard swim, 1/2 mile run or 2 miles on the bike)
2) Stretch (swimming/runnign only) IF I'm not doing any sprinting, I'll skip thsi step
2b) Stroke Drills - (swimming only)
3) Main workout (60-120 minutes) Base miles, intervals, speed work, hills.
4) cool down 5-10 minutes easy job, easy swim, or easy spin in low gear under 15mph.

Altogether I'm putting in 10-12 workouts per week for around 10-12 hours total. Ocne the days get longer and the weather warmer, my bicycle rides will get longer and I'll be closer to 15 hours.
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post #12 of 29 (permalink) Old 03-02-2005, 11:28 AM
 
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Are you trying to loose weight, tone up, build more muscle, or just get healthier. If you want to loose weight, cardio is the key, but to look skinnier you want to do weight training. Weights help you loose inches. If you are trying to just tone, then a mix of cardio and weights is good. But for major muscle building, you want to keep the cario on the low side.
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post #13 of 29 (permalink) Old 03-18-2005, 11:19 AM
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Hmmmm, I'm really old school, I do gently stretching before any excerising. I just can't imagine going "cold" before any excercising. I also stretch on cool down.

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post #14 of 29 (permalink) Old 03-18-2005, 11:56 AM
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How the hell do you guy find so much time for working out. Between work and household stuff I'm lucky to get an hour workout maybe 3 times a week.

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post #15 of 29 (permalink) Old 03-18-2005, 02:24 PM
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Quote:
Originally Posted by rdrash
How the hell do you guy find so much time for working out. Between work and household stuff I'm lucky to get an hour workout maybe 3 times a week.
I know what you mean. I only able to hit ballys like 3 times the most a week. Once there I try to pack it all in 2 hour.

For all you guru out there. Is there a good read about exsersising?

Thanks.

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post #16 of 29 (permalink) Old 03-18-2005, 02:32 PM
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This is probably the best place to go if you are serious about serious training. No BS, no drugs, no shortcuts, no fads. Go to the Round Table and sign up to get access to the forums. You would not beleive the amount of awesome info in there, and it's not all powerlifting; they cover everything related to personal fitness. There are lots of strong, knowledgable, healthy people on there.

http://hardgainer.com

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post #17 of 29 (permalink) Old 03-18-2005, 02:51 PM
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Thanks. yeah I am not looking to be another body lifter. Just trying to get back in the shape.

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post #18 of 29 (permalink) Old 03-18-2005, 02:59 PM
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Quote:
Originally Posted by rdrash
How the hell do you guy find so much time for working out. Between work and household stuff I'm lucky to get an hour workout maybe 3 times a week.

why do you think I'm up at 5 AM If I don't do it in the morning it won't get done! On top of that, working out in the early AM primes the body to burn more calories during the day.

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post #19 of 29 (permalink) Old 03-18-2005, 03:00 PM
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Quote:
Originally Posted by shadrach
This is probably the best place to go if you are serious about serious training. No BS, no drugs, no shortcuts, no fads. Go to the Round Table and sign up to get access to the forums. You would not beleive the amount of awesome info in there, and it's not all powerlifting; they cover everything related to personal fitness. There are lots of strong, knowledgable, healthy people on there.

http://hardgainer.com
Good find Jeff, thx

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post #20 of 29 (permalink) Old 03-18-2005, 03:00 PM
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The name is misleading, it's not all about powerlifting. Hell you've met me, and I'm certainly not a huge guy

It's about understanding now to correctly eat, sleep, exercise, and lift. I worked a program for a few years based on their 'core' diet and 'beginner' routines and I was in awesome shape. I never stepped up to the eating and lifting level I needed to put on mass, but I felt great.

I definetly recommend either checking it out, or reading some of the books.

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post #21 of 29 (permalink) Old 03-18-2005, 03:02 PM
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Quote:
Originally Posted by RickC1957
why do you think I'm up at 5 AM If I don't do it in the morning it won't get done! On top of that, working out in the early AM primes the body to burn more calories during the day.
This is why I want a house with a basement. No way I'm a going to make it to a gym that early, but with a power rack, jump rope, bag, and some other stuff I could keep myself quite busy in the morning.

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post #22 of 29 (permalink) Old 03-18-2005, 03:07 PM
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Quote:
Originally Posted by shadrach
This is why I want a house with a basement. No way I'm a going to make it to a gym that early, but with a power rack, jump rope, bag, and some other stuff I could keep myself quite busy in the morning.
Jeff, that what I have, I'm slowly working on the basement to convert it to a gym, eventually I'll have decent lighting and a dry sauna. I already have a threadmill, healthrider, heavy bag, my road bike on rollers, freeweights, I want to get a bowflex, but at nearly 3g's for the set up, that's nuts. I have been looking at a "techno rod machine" a bowflex knockoff.

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post #23 of 29 (permalink) Old 03-18-2005, 03:10 PM
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Considering I've given Lifetime Fitness $50 a month for the past 3 years, I could have spent the nearly $2000 on my own equipment.

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post #24 of 29 (permalink) Old 03-18-2005, 03:13 PM
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Quote:
Originally Posted by shadrach
Considering I've given Lifetime Fitness $50 a month for the past 3 years, I could have spent the nearly $2000 on my own equipment.
Way too many distractions at a gym for a serious workout, I keep forgeting I'm married and start chatting with the ladies

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post #25 of 29 (permalink) Old 03-18-2005, 05:55 PM
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i always do my weight routine BEFORE the cardio. also, the experts are mixed on the benefits of stretching before a workout, but stretching well afterwards is imperative.

but no, I don't do much of a "cool down" after my cardio. If I run then I just walk fast until my heart rate slows and then I head home. if i'm on a machine I just slow it down to a stop, get off and walk a bit until I've got my bearings and a little water and then I'm good to go. I figure the walk to the locker room and then the car is enough cool down.
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post #26 of 29 (permalink) Old 03-19-2005, 06:05 AM
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Quote:
Originally Posted by ill_ag
i always do my weight routine BEFORE the cardio. also, the experts are mixed on the benefits of stretching before a workout, but stretching well afterwards is imperative.

but no, I don't do much of a "cool down" after my cardio. If I run then I just walk fast until my heart rate slows and then I head home. if i'm on a machine I just slow it down to a stop, get off and walk a bit until I've got my bearings and a little water and then I'm good to go. I figure the walk to the locker room and then the car is enough cool down.
Well I have tried it both ways, weights, cardio, then stretch and stretch, cardio, weights, then stretch again. I can tell you definetely, that weights, cardio then stretching left me exhausted and very sore a couple of days latter. The stretch, cardio, weights, then stretch again, left me in a much better condition and I recovered "quickly" from a "heavy" workout, although I must admit, I couldn't lift the same poundage.

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post #27 of 29 (permalink) Old 03-19-2005, 09:04 AM
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The point of lifting first is to deplete energy stored in musvle so by the time you get to cardio, your body starts burning fat quicker. If you do cardio first, you'll use mostly glycogen stores in the muscle, and then not burn as much fat cells, plus your muscles can't respond as well to the resistance training.

This can cause weight loss via muscle tissue instead of fat. The fact that you are more tired and sore shows that you've used more of your bodies stored energy in BOTH forms, and the extra soeness is usually related to tearing of muscle tissue during workout due to muscle failure. The Delayed Onset of Muscle Soreness (DOMS) usualy comes the 2nd day after a good lifiting session. Ideally, you should lift once every 3-4 days, as most people over-train and hit stagnation quickly. I made my best gains in strength with a 2x a week lifting, and LOTS of sleep and LOTS of food. Recovery is where muscle tissue is increased, not the actual lifting.

But, this is all talk, and you are actually doing it every day, unlike me at this point. So even a less-than-ideal routine performed everyday is better than a perfectly executed plan that is limited to my head. I need to just go back to a gym until I can finally get a new house...

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post #28 of 29 (permalink) Old 03-19-2005, 09:14 AM
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Quote:
Originally Posted by RickC1957
why do you think I'm up at 5 AM If I don't do it in the morning it won't get done! On top of that, working out in the early AM primes the body to burn more calories during the day.
You get up at 5am to work out. I get up at 5am to go to work. Then I don't get back home till 6:30.

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post #29 of 29 (permalink) Old 03-19-2005, 09:34 AM
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But... you want to lift when your heart rate is higher than normal. So, a nice warm up of cardio before you hit the weights is good. I usually run for like 5 mins before the weights, and then do the major cardio after. But remember to keep the heart rate up between sets too.

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