It is widely known and accepted that warm-up and cool-down routines provide many benefits to one's fitness routine, no matter what his/her fitness goal may be. Warming up, as the term describes, warms the body by starting up 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/faintness after a completed workout as well as increased mobility.
With Fitbod's Warm-up & Cool-down feature located in Your Gym profile, you can turn on or off each category and select which categories of stretching, mobility, and activation exercises you'd like as your warm-up/cool-down. The available categories are as follows:
Stretches that 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 efforts. This warm-up/cool-down type is typically performed last in a routine and before the first exercise.
Once you have selected your warm-up & cool-down preference, your generated workout will include a collapsed warm-up and/or cool-down which you will need to select in order to see the specified exercises to perform.
Similarly to regular exercises in your Fitbod workout, warm-ups & cool-downs are recommendations that are generated using Fitbod's algorithm. They are specifically selected based on the exercises and the targeted muscle groups in your current workout. You have to the option to delete, replace with (swipe left), and add other warm-up/cool-down exercises available in Fitbod's exercise library.
Add a warm-up/cool-down exercise into your current workout
- Select the "..." icon next to the Warm-Up/Cool-down header
- Add Warm-up Exercise
You can also edit your warm-up/cool-down preferences or delete the warm-up/cool-down routine entirely from the "..." menu.
Warm-up/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 1 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.
If you have any questions or comments about our Warm-up & Cool-down feature, please Submit a Request and our Support Team will be happy to assist you.