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Old 09-25-03, 08:50 AM   #1
philosoraptor
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how long does a warm up last?

Can someone, speaking generally, tell me how long after a warm-up ride I remain warmed up?

Suppose that I have a 30-minute-long easy ride in to work at 8 am. When it's time for my lunchtime (starting around 11 am) training ride, am I still "warmed up" from the commute, or do I need to tack on some additional warm-up time then?

I didn't find that question discussed elsewhere, but if it has, then please just direct me to it! Thanks
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Old 09-25-03, 09:06 AM   #2
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Great question! I don't know the answer for certain, but would guess that you will need to warm up again when your HR returns to its resting rate (??????).

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Old 09-25-03, 09:41 AM   #3
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A warm up to the ride is the time you take in the beginning of the ride for the body's blood flow to become redistributed to the places where the majority of the muscles will be working- in this case, the legs.

During the time you've been sitting at work after your ride in, the blood had plenty of time to readjust itself to normal circulation. So, when you go out for your next ride, you'll need a new warm up time to allow the body to readjust it's blood flow away from the upper body and into the major working muscles (legs). Take the 5- 10 minutes to warm up before doing strenuous physical activity.

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Old 09-25-03, 11:02 AM   #4
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Ordinarily, you can tell you are warmed up when you begin to sweat. For me this means a mile or two into a ride. As a general rule you should start more slowly than you figure. It really will help you later in the workout by starting slowly.

A cool-down period after a workout is the period of time where your heartbeat returns to normal from an elevated state. It is a good idea to make the cooldown period the inverse of the warm-up. That is if you took 10 minutes to warm up, then you should ride more slowly the last 10 minutes of your ride to cool down.

A warmup/cooldown period (and stretching) will help prevent injuries by easing your body in and out of periods of exertion.

A ride at 8:30am is not really a warmup for a lunchtime ride.

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Old 09-25-03, 01:40 PM   #5
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A warm up is not so strenuous that you sweat.

That is the workout.

The warm up is the time where you are able to prepare the muscles for strenuous exercise- allowing the muscles to adjust to the increase in physical demand and the increase of blood to the legs as the blood gets shunted away from the other muscle groups and to the body.

I am unsure as to the relevance of sweaty boxers, so I refrain from commenting.

I am unsure as to the relevance of the cooldown explanation, since that is not what Philosoraptor asked about, so I refrain from commenting.

Here's an article from the American Council on Exercise (ACE), one of the leaders in the exercise and fitness industry, and also a group that sets the standards for defining fitness:

http://www.acefitness.org/fitfacts/f....cfm?itemid=86

Take a look at what they talk about with regards to warm up.

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Old 09-25-03, 01:56 PM   #6
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I do a 2 mile warmup,80 or less cadence and the same for a mile for cooldown.
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Old 09-26-03, 08:06 AM   #7
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Quote:
Originally posted by Koffee Brown
A warm up is not so strenuous that you sweat.

That is the workout.

Exactly. Your workout is beginning when you start to sweat. This means the warmup is over.

Quoting from the link above:
Quote:
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration, but doesn't leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
Sweat does not necessarily mean a strenuous workout. It only means that your heart, lungs, and muscles working together are generating enough heat that it needs to be "dumped" somehow. It is entirely possible to maintain this initial level of activity for many hours. In fact this is exactly what makes aerobic exercise different from other types of exercise.

Dan
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