Do you recommend some kind of cardio work (like, say, 10-15 minutes on the treadmill/bike/stepper) before lifting as a warmup? I normally stretch for 3-5 minutes and then start lifting.
I would suggest that you add about 5min at a moderate level to warm up. As to stretching, well there are so many interpretations to the benefits of stretching before vs after vs never that I don't know when the best time/place for it is.
I have a question for you lifters.I usually lift and then swim.Yesterday I needed to do it in reverse.Do to time constraints I only swam 1600M,but it was good quality with 100s BR at 200 race pace.After swimming I was REALLY tired as I dried off and put on my gym clothes.As I walked into the weight room I thought"I'll start with my regular weight,but decrease quickly if it hurts.Instead the weights felt light.Lifting was much easier than usual.Any theories?
Seems like a better way to do it to me. You get some quality swimming in first. I cannot swim anything but a recovery/drill workout after I "lift heavy." In fact, this lifting heavy stuff is effecting my ability to swim fast. 2 days later, I'm still sore. Swimming was torture yesterday. How long does it take for your body to adjust to this "liting heavy" thing?
Allen, I think you misspelled "backstroke."
Fort,
Give it 2 weeks. After that if you find yourself still extremely sore, then lower the weights that you use by about 5-10% and see how your body reacts to that.
I have a question for you lifters.I usually lift and then swim.Yesterday I needed to do it in reverse.Do to time constraints I only swam 1600M,but it was good quality with 100s BR at 200 race pace.After swimming I was REALLY tired as I dried off and put on my gym clothes.As I walked into the weight room I thought"I'll start with my regular weight,but decrease quickly if it hurts.Instead the weights felt light.Lifting was much easier than usual.Any theories?
Allen, I had a similar experience last weekend. I went for a 15 mile bike ride before lifting and when I went into the weight room, the weights felt much lighter than usual.
I attributed it to high endorphins. My bike ride involved a lot of big hills and I was definitely feeling the endogenous opioid euphoria before I started lifting.
Allen, I had a similar experience last weekend. I went for a 15 mile bike ride before lifting and when I went into the weight room, the weights felt much lighter than usual.
I attributed it to high endorphins. My bike ride involved a lot of big hills and I was definitely feeling the endogenous opioid euphoria before I started lifting.
If that's the case then I think a better warmup is needed and you need to add more weight as it sounds like you are not stressing (i.e eustress) your muscles enough with the weight that you are currently using.
Stretching: don't waste your time stretching cold muscles. Stretch after you've worked out. This is different than what I did for about 40 years, but it definitely makes sense and works for me now.
I tend to agree with this.... just begin the workout easy before applying a lot of stress.
I have also found that the best way to screw up a race during competition is to stretch beforehand. Pool warm-ups are the only way to go.
Some words of wisdom from a local coach and lifter regarding how strength training can impact how we feel in the water:
"It isn't unusual to swim like 'pooh' during the season while strength training, then have BIG drops in time at the end of the year. That's the way I like it - and the way most programs/coaches set up their training. It doesn't always happen that way, but usually it does."
Stretching: don't waste your time stretching cold muscles. Stretch after you've worked out. This is different than what I did for about 40 years, but it definitely makes sense and works for me now.
I've had first hand experience how its not the day after one lifts hard, but the day after the day after when the muscles will feel like they've been trashed.
