06-29-20, 11:21 AM | |
VF Supporter
Join Date: Nov 2001
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At my age, I prefer longer warm-ups. Especially for strength workouts.
So many of these "30-Minute" workouts exclude proper warm-ups and cool-downs. I have to add my own and then it turns into the usual 45-minute workout like in the old days. I really like this 2017 article by Nia Shanks: https://www.niashanks.com/strength-t...women-over-40/ The Strength Training Guide for Women Over 40 1. Don’t skip a general warm-up; consider lengthening it. Before you start strength training, perform a general warm-up. Low-impact activities would be ideal, such as using a stationary bike or other piece of cardio equipment. This doesn’t need to take more than a few minutes; just get your blood moving. If you’re feeling ‘stiff’ (and especially during cold months), add a few more minutes than usual. A good rule of thumb is to break a light sweat. 2. Perform more warm-up sets for strength training exercises. Some trainees find that as they’ve gotten older, they feel and perform better when they perform an extra warm-up set or two for their strength training exercises. Increase the weight gradually while decreasing the reps; it’s okay to do more warm-up sets than you used to. Take the time to prepare your body for the work it’s about to do. As an example, let’s assume you’re going to perform goblet squats for your first exercise, and you’re aiming for 45 pounds for a set of 10 reps or so. Here’s how you can warm-up: Warm-up set 1: bodyweight squat x 10 reps Warm-up set 2: 15 pounds x 8 reps Warm-up set 3: 25 pounds x 6 reps Warm-up set 4: 35 pounds x 5 reps You may want more (especially with exercises that allow you to handle more weight) or fewer sets (for exercises that require less weight, like a dumbbell shoulder press), but play with a gradual increase in weight and see how you feel. Note: How important is warming up? Let’s put it this way: it you’re short on time you should remove a set of two from the workout instead of skipping the warm-up."
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Goal:250 / Done:67 POSTURE CHECK! |
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over 40, over 50, stretching, warm ups, warm-up, warmup, warmups |
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