Perfecting your warm-up and stretching practices

In the off-season, keeping your muscles well-oiled, no matter what form or level, can be done outdoors as well as in your living room. Whether you're using a trainer during the winter season or braving the storms on your fatbike, making sure you're giving your body the right formula is essential. In order to maximize the benefits of your workouts, adding a simple but not complex or lengthy warm-up and stretching routine can make a big difference in your performance, flexibility and overall well-being. In the short and long term, the list of benefits is long. Today we're talking about how to reduce tension with Cycle Néron.

Prepare your muscles by focusing on specific and global warm-ups

Whether it's because of a lack of time, or because of a rush to get on your bike to start training, the warm-up part is often neglected or underestimated. However, it is essential to avoid a cold start and to gradually prepare the body for the effort by increasing its temperature. Without activating the body too quickly or abruptly, a gradual effort will stabilize your mind as well as your muscles and your body will thus be more willing to perform. In other words, this preparation allows your body to be in an optimal state to perform but also to prevent joint or muscle injuries. The warm-up period doesn't need to be very long, 10 to 15 minutes and a block of 3 sets of 15 reps per side is enough to be ready to start the central part of your training. Start with dynamic warm-ups such as leg and arm swings or jumping jacks and move into statistical warm-ups in the second part of your warm-up routine such as a standing side-to-side.

1. Keep the mind alert and more reactive

Warm-ups do more than prepare the body for exercise. By moving your body before you begin your physical activity, not only will it be sufficiently stimulated, but the effect will be felt in your mind, allowing you to be more alert, responsive and awake to any eventuality. A suggested exercise to test your balance and sharpen your focus is the one-legged deadlift.

2. Raise your body temperature

It is even more important to take the time to raise your body temperature during the winter months. Warm-ups will prepare your body for the workout and allow it to progress more smoothly during the session. To activate your cardiovascular system and your temperature to another level: --> Jumping Lunges.

3. Prevent injuries

During physical activity, the workload required of the joints should not be overlooked. Warm-ups will help lubricate the joints and protect them from potential injury. ---> Rotate your ankles, shoulders and neck to warm up your joints.

Reduce post-workout tension

After your workout, take the active and static stretching period to release tension after the effort, to get your heart rate down and calm your body. You can also see this moment as a reward for completing your workout. Here are some golden rules to follow in order to get the most out of it:

1. If you feel pain, stop stretching

Just as warm-ups are a must to avoid injury, your stretching should also be painless. Never hold a stretching position if you feel discomfort.

2. Pay attention to your breathing

Stretching is a great time to slow down your heart rate after exercise. Take the time to observe your breathing slowing down, without trying to control it.

3. Find a routine that works for you

Of course, you can adapt this routine to your liking by incorporating exercises that you prefer and alternating them from week to week. The important thing is to maintain a set schedule and regular frequency so that it fits into your daily routine as naturally as possible.

Here are 3 exercises to guide you:

• The pigeon
• The butterfly
• The psoas-iliac stretch

Your body is your vehicle

As much as you pay attention to your bike to keep it in tip-top shape, it's important to remember that your body is the vehicle that allows you to enjoy your cycling passion. Incorporating a complete routine can only be beneficial in helping you ride further.

For warm-up and stretching ideas, check out our « ASTUCES » highlight on Cycle Néron's Instagram page.