Warm up help?

[ahad_the_one]

hi,

to get my body warm and sweaty before i do any activity i use the cycling machine at the gym.

i cycle at medium resistance at constant 58-61 RPM for 15 mins non stop then after that i cycle gently with no resistance for 2:30 mins to get heart rate down.

is this an ok warm up or do i incorporate 2:30mins of gentle cycling without resistance before i do the 15 mins main cycling?

[mmeloon]

Do a search for "cycling" and read what has already been written about this topic.

[ahad_the_one]

Do a search for "cycling" and read what has already been written about this topic.

is my warm up routine ok?

[mmeloon]

No.

[Kit]

you say it is a warm-up...but a warm up for what? You say you cycle in a gym, therefore is this a warmup for a weights workout? or a stretching workout?

If you look at the posts mmeloon pointed you towards, you'll see that cycling too much can impact your flexibility.

[ahad_the_one]

you say it is a warm-up...but a warm up for what? You say you cycle in a gym, therefore is this a warmup for a weights workout? or a stretching workout?

If you look at the posts mmeloon pointed you towards, you'll see that cycling too much can impact your flexibility.

i do the warm before stretching. then after stretching i hit the weights.

in stretching i do 80% static stretches and 20% dynamic stretches. is this normal?

[ahad_the_one]

see below

[ahad_the_one]

i do the warm up on cycling before stretching. then after stretching i hit the weights.

in stretching i do 80% static stretches and 20% dynamic stretches. is this normal?

[Kit]

so you do cycling then, static stretching followed by dynamic stretching?

If so then you are certainly not following any of the training principles taught by Mr Kurz.

1) Regular cycling can lead to regulating the length of muscles to be the length required for cycling (ie shorten them)
2) Static stretching should be performed at the end of a work out.
3) Dynamic should be performed in the early morning stretch and at the begining of each workout...

You would be better to do something like:

1) Joint rotations
2) dynamic stretches
3) warm up (maybe running or skipping or shadow boxing - pretty much anything aerobic, but not cycling)
4) weights
5) static stretches

even better would be to add isometric stretches in there as well.

In short i think you need to take some time to learn a bit more about what you are doing. the best way to do this is to read all of the articles on this website by Mr Kurz. http://www.stadion.com/column.html

Read them all, in order. you should find most of what you need to know.