Warm up & recovery

[CoconutGal]

How do you prep or warm up for a gym session? How do you recover from a session? I go maximum 3x weekly for 1-2hrs. Cardio & weights are my favourites. However, I've recently started noticing I ache a lot afterwards. Mostly my lower back & some reoccurring sciatic pain in my leg. Obviously my technique was off yesterday & I may have pulled something.

I know late reply but...

I lift. Warm ups are each exercise at lighter weight so 1st few sets then on to heavier working sets. Recovery, just make sure I have my vitamins, good food and enough protein. I do all my gym sessions fasted and don't eat for hours after either.

Good form for lifting is very important, video yourself and check form that way if like me you train solo. Don't feel like you have to lift raw to be doing things right, using belts, straps, sleeves and wraps is fine.

I walk to the gym (20 mins brisk walk) and then run for 5 minutes, then mobilise. I do a session which is a mix of heavy lifting and metcon, accessory work, or plain interval training.

Then I stretch for about 15-20 minutes. If I don't stretch, I tend to carry strains & can get injured.