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It is widely known and accepted that warm-up and cool-down routines provide many benefits to one's fitness routine, no matter what one's fitness goal may be.
Warming up, as the term describes, warms the body by starting the cardiovascular system and increasing blood flow, which should be done prior to the workout session. A proper warm-up has been shown to decrease the risk of injury during any fitness activity as well as reduce the degree of muscle soreness and increase mobility. Cooling down after a workout allows your body to gradually recover its heart rate, blood flow, and body temperature in a slow manner. Cool-downs provide benefits such as prevention of muscle soreness and lightheadedness after a completed workout as well as increased mobility.
Warm-up and cool-down routines are added time (not included) to your workout duration and the duration of these routines are calculated as 10% of your workout duration or 10 minutes maximum. For instance, if your workout duration setting is set to one hour, your warm-up and cool-down routines will be 3 minutes each or 6 minutes if you have only one of the two turned on.
Similar to regular exercises in your Fitbod workout, warm-up and cool-down recommendations are generated by using Fitbod's algorithm. Both are specifically influenced by the muscle groups you target but neither are entirely determined by it.
Types of warm-up & cool-down exercises
Stretches are comprised of foam rolling exercises to prepare muscles for movement by increasing blood flow and elasticity of the targeted muscles. This warm-up/cool-down type is typically performed first in a routine.
Stretches are performed by holding a fixed body position for a period of time.
Stretches are performed by repeating a range of motion for a number of repetitions.
Primer movements are typically done at the end of a warm-up and before your first compound lift. They intend to lubricate the joints and activate specific muscles to prepare muscle groups for weight lifting with maximum effort. This warm-up/cool-down type is typically performed last in a routine and before the first exercise.
How to enable warm-ups & cool-downs
- Click on Your Gym Profile
- Scroll down and click on Warm-up & Cool-down
- Toggle on Include Warm-up and Cool-down exercises
- Enable the types of warm-up & cool-down exercises you'd like to see and select if you'd like to include them as a warm-up or a cool-down
Once you have selected your warm-up & cool-down preferences, your generated workout will include a collapsed warm-up or cool-down, which you will need to select in order to see the specified exercises to perform.
You have the option to delete, replace with (swipe left), and add other warm-up or cool-down exercises available in Fitbod's exercise library.
If you have any questions or comments about our Warm-up & Cool-down feature, please email us at firstname.lastname@example.org.