Warm-down not effective - tips

[Oscar Wilde]

Hey,

My quads are killing after a session of squats and deads (amongst others). I did a 15 min warm up, and same warm down (lot of time during lunch!), but still have a lot of acid in there & makes walking downstairs a pain!

Can anyone recommend tips or techniques for quick and effective warm-downs?

TIA,
Oscar.

 

[Metaphor]

My tip is....never ever do squats and deadlifts on the same day.

 

[NMMWCR]

I do squats and deads on the same day and I love it.

For soreness:

1) Stretch

2) Drink Lots of water

3) Take your vitamin supplements

4) If 1-3 don't get it done and you need extreme measures, the next day you can ice the muscle down, then do an intense cardio session.

 

[Oscar Wilde]

I do 1 and 2 lots, believe me

As for the vitamin suppliments - we outside America have found a new supply of vitamins - cheap and very effective! I'm surprised you guys hadn't heard of vegetables yet!

I guess I just need to work more on the stretching!

Osc.

 

[JohnGalt]

A harmless megadose of vitamin c should help. (like more than a gram a day)

 

[hardwork]

Like my uncle Sal "The Bettin' Man" used to say...

Originally posted by Oscar Wilde
I guess I just need to work more on the stretching!

... "If I were a bettin' man, that's where I'd put my money."

In my experience, over-soreness like that is almost always alleviated by more pre- and post-workout stretching. This isn't to say that the general burn you get after working out will go away, but painful soreness is almost a thing of the past for me when I stretch more.

 

[Redg v2.0]

the most sensible thing to do would be to increase your energy exertion before working out, and limit the stretching to after the workout, but i'd make sure to do more like 20 minutes light to medium cadio/warmup/down to help rid the muscles of pooled blood. also, try taking ten deep breaths once your done warming down, a good ratio to use is 1 to 4 to 2, as in however long you inhale, hold it for four times that, and exhale for twice as long. this should help to stimulate lymphatic removal of lactic acid