I have decided that I’m dedicating 2010 to “questioning everything.” For example, it is standard procedure to warm up before and cool down after a cardiovascular workout. The warm up tells the working muscles to wake up, convert 02 into fuel, and to begin using carbs for energy. The standard protocol is to do 5-10 mins of cardio to “warm up” the working muscles. This makes little sense to me if you’re only doing weight training for the workout. If you are going to do an upper body workout, what good does it do to walk on the treadmill or cycle for 10 mins, effectively warming up the…legs? The warm up is meant to warm up the muscles FOR WHAT THEY WILL BE DOING!

So, how do you warm up for a weight training session? By doing 1-2 sets of the same weight training exercises you plan to do, but at 40-50% of your 1 RM. Or, to put it another way, run through your weight circuit with light loads before increasing to the desired weights.

For example: if you’ll be doing 10 reps on the leg press machine @ 150lbs/rep, then your warm-up would be half that: 75-80 pounds. Make sense?

As for the cool down…well, I question the need for that at all. Say industry professionals, the cool down period discourages blood from “pooling” in the limbs after a tough workout. The theory: that you could faint after an intense workout if you just stop cold. I’ve always questioned this though. Most people don’t get off a treadmill and just stand still, waiting to faint. I don’t. I get off, walk to my gym bag, walk to the drinking fountain, and walk to the mats to stretch. Then I walk to the kid room to grab my monkeys, and we walk to the car. I consider all of that my cool down period. I figure, why waste the last 5 or 10 mins of my already time-crunched workout on a cool down? (Note: IF you have underlying healthy conditions, are presently sedentary and just beginning an exercise program, or have only been exercising regularly for a few months- PLEASE cool down.) My point is, don’t end your cardio or weight training session standing still. Keep moving for at least 5 mins, but you don’t have to do this on the treadmill or whatever machine you were just on, and it doesn’t have to be structured time…walk to the drinking fountain and refill your water bottle, do dynamic stretches…you get the picture.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.