Do warm-ups and cool-downs count?

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Lucy_Maria...

Joined: May 13
Posts: 8

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Posted: 02 Jun 2013, 13:51
Hello, I'm trying a back to basics approach to my health and one of the ideas I have come across is to do 30min extra activity every day.

I'm looking at a strength work out for two days a week. I've found a 10min one that stresses the importance of a warm up and cool down and provides a 10min routine for each. My question is, does the famous 30min a day include the warm up and cool down?
Caroline271

Joined: May 12
Posts: 14

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Posted: 16 Jun 2013, 14:09
Warm ups are important as they prepare the muscles for intensive activity. A warm up can be 10 mins on a bike or cross trainer and is included in your 30 minute exercise programme. However if you are talking about simple stretching exercises then you should do 30 minutes extra work out. Cool down stretches are important to avoid shortening of the muscles. Stretching your calves after exercising can lengthen them and slim them down. Stretching the hamstrings can also prevent shortening, injury and back pain.
Caroline
Glaun

Joined: Jun 13
Posts: 369

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Posted: 18 Jun 2013, 19:43
Caroline271 is correct. But to address your question. Weight training is aimed at building body mass. However in my opinion, weight training is the lease optimal way to burn calories. I think you will find that cardio-vascular training (fast walking,running,fast biking,swimming etc) is the best way to lose weight. The secret is to keep your heart rate in the "training zone". You can find instructions via Google as to how to take your heart rate and what the pulse rate should be for different ages. Therefore, since most warm ups will not get your pulse rate up to your training zone, they shouldn't count. This training zone counts for any activity. Until your pulse rate is maintained it for the time allotted, it is not doing much for you.

The Perfect Speed
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kingkeld

Joined: Sep 09
Posts: 1,983

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Posted: 19 Jun 2013, 05:35
I agree with Glaun to some extend. Cardio burns calories faster than weights. However, keep in mind that weights help you build muscle, and muscles burn calories faster than fat. Weight training is a good investment, makes you look better when you lose weight and generally make you feel amazing.
Why not simply combine the two? Smile
"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
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"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Mikaracat

Joined: Mar 12
Posts: 64

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Posted: 19 Jun 2013, 06:23
Honestly, I think it depends on what workout you're going with. I do cardio from a dvd with Denise Austin, and yes, I count the warm up and cool down... just because they feel like (together) they could be their own work-out!
"I'm through accepting limits cause someone says they're so, Some things I cannot change, But till I try, I'll never know!" - DEFYING GRAVITY



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