Day 16: Warm-Up & Cool Down Practice Together

Before we begin the actual practice of cardio, it’s essential to make sure your body can handle a full warm-up and cool-down routine together. Because when we do cardio, it should look like this: 

Cardio Warm-Up

Cardio Activity

Cardio Cool-Down

So, I want you to pick a time where you are doing your regularly scheduled cardio activity for the day. I don’t want you to add a walk or anything (just yet), but identify something in your everyday life that involves cardio. if you are going to walk the dog, doing the dishes, or running an errand, or walking to your mailbox that counts. 

Before you do that activity today, I want you to warm up. To do so, please follow these warm-up guidelines:

• Beginner: If you are new to the AIS program and to foam rolling, watch this video and practice. Also, please take note of the modification options as well. This will become your basic warm-up routine.

• Intermediate:

  • I want you to continue to practice your established foam rolling routine.

  • Also, practice your static stretching by watching this video here. 

• Advanced:

  • I want you to continue to practice your established lower body foam rolling routine.

  • Add Level 4 foam rolling to your practice if you haven’t already.

  • Add in your static stretching by watching this video here. 

  • And finally, end with 2 rounds of dynamic stretching, here.

And after that activity, I want you to cool down by following these cool down practices:  

Beginner:

• Practice your foam rolling by watching the foam rolling video here. 

Intermediate: 

• Practice foam rolling lower body

• Next, stretch out using the basics from the static stretching video

• Relax with these final poses: 

Forward fold 
Shoulder opener 
Cat cow 
Child's pose

Advanced: 

• Practice foam rolling upper and lower body

• Add in your favorite static stretches: I recommend reviewing the basics from Level 1

• Relax with these final poses: 

Forward fold 
Shoulder opener 
Cat cow 
Child's pose

(Fyi- You may need more time to plan for this, so no pressure to do this today- you can always do this tomorrow. You aren’t missing anything by waiting)

I want you to pay attention to the following things: 

1. How did your body feel before, during, and after? 

2. Did the warm-up and cool-down change anything about the experience of doing that cardio activity (besides making it take more time)? 

3. How long did your warm-up and cool-down practice take (approximately)? 

4. Did it feel like doing all three back to back was too much, too little, or just right?

Continue to: 

• Practice Check-ins 

• Practice deep breathing

• Track steps Make sure you are writing it down each day- we are going to put that information to use tomorrow!

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