| 4 important steps in a proper workout. | | | | & circulation- so, just like your warm-up, you do |
| Step One: Start with a warm up. | | | | light cardio for 5 to 10 minutes. |
| Warm-up is not stretching, as what we have been | | | | Step Four- Stretching. |
| taught in schools. Start with light cardio work to warm | | | | Experience sore muscles or stiffness after your |
| up those muscles. Take about 5 to 10 min of lighter | | | | workout? Or having to endure sore muscles for few |
| workout at the bike or treadmill. | | | | days after workout? I strongly recommend that you |
| When you stretch when your muscles are cold, you | | | | incorporate stretching in your post workout. Do not |
| may end up spraining it. | | | | underestimate the power of stretching. Incorporate |
| After the warm up cardio, you may stretch if you | | | | stretching after your workout and you will feel great- |
| wish. | | | | you'll walk easier and it will lessen your muscle sprain |
| Step Two: Actual Workout | | | | or injury. I speak from my personal experience- this |
| You may now start with more intensive cardio | | | | really works. For a good cool down, spend about at |
| workout. You should not do intensive cardio for more | | | | least 10 minutes. |
| than an hour as it will deplete the critical glycogen | | | | Start with some leg and hamstring stretches. Do some |
| storage in your muscles. After cardio, you may | | | | sun salutation, triangle post, spinal twist, followed by |
| perform a bit of weight training. | | | | waist and arms stretch. Or else, you can skip Step |
| Step Three: Cool-down- (light cardio) | | | | Three and Four and replace it with yoga/ Pilates class. |
| When you do intensive cardio or weight lifting, lactic | | | | Warmed muscles work extremely well with yoga and |
| acid may accumulate in your muscles. The only way | | | | Pilates- you will find yourself sweating like you have |
| to get rid of it from your muscles- is by movement | | | | never been before. |