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While we all can’t be Mister Fantastic from the Fantastic Four, think of your muscles like you would a rubber band—they are easy to stretch when warm, but cold ones break more easily.

PumpUp member elizabethmaria points out from the literature that stretching after is “the most productive and safest time because the muscles are warm and pliable.” This will help to minimize stiffness, aches, and pains later on—helping you to recover faster and prevent injury.

Jeremy Duvall from Men’s Fitness explains that muscles contract after exercise, leaving them in a shortened state after workouts. He elaborates, “Stretching helps to reset your body to a natural posture and position.”

However, dynamic warm-ups are still important before you exercise! Thank you annakowaleski for sharing us a pic of your post-run stretch and congrats elizabethmaria for answering “C” and winning the pump up swag challenge!

Be sure to follow PumpUp’s account on Facebook, Instagram, and the PumpUp app itself for more chances to cinch yourself some PumpUp tanks and bracelets!!


Yoga stretching is all in all relaxing to say the least. Not only is it a well deserved stretch and break for your muscles, but yoga stretching makes you more flexible and relaxed and therefore less prone to injury (yay!) Yoga forces you to get your breathing controlled, focused, and aligned with what you are doing. This type of breath control gets carried over to other exercises you do and can actually help improve your stamina! So try some yoga stretching after your big workout today! 

The Most Important 5 Minutes of Your Workout

warmupWhen you show up to the gym, what’s the first thing you do? Do you start with a few crunches? Pick up some dumbbells? Quickly scan for your crush and do what they’re doing? It’s really easy to forget the most important area of your workout - the warm-up!

Every good workout starts with a solid warm up. Why is warming up before you work out so important? Here are a few key reasons:

  1. Protects you against injury. Your warm-up loosens up your muscles and makes them ready for more strenuous work so they don’t snap under pressure.
  2. Improves your flexibility. It’s not hard to believe that moving your muscles makes them more flexible.
  3. Increases your heart rate. Remember, your heart is your most important muscle. It’s important to get it pumping before it needs to do hard work.
  4. Prepares your muscles for power. You got it - warming up your muscles gets them closer to the optimal temperature for performance.
  5. Decreases post-workout muscle pain. Warming up your body gives your muscles the extra room they need to rebuild after a workout and improves your blood flow to transfer the necessary nutrients to them.

There are two different kinds of warmups that are important to know.

General Warm-Up

Do 5 to 10 minutes of cardio of your choice (treadmill, bike, etc.). A very basic approach, but also very effective! End with a good stretch and make sure to keep your heart rate up.

Sport-Specific Warm-Up

Do 5 to 10 mintes of a warm-up that resembles the sport you’re playing. For example, if you’re a volleyball player, low intensity jumps and overhead shoulder stretches would be a great warm-up for the perfect spike.

Let’s be honest - all of this can be hard to remember… but don’t worry! When you use PumpUp to build a workout, you get an effective warm-up automatically targeted at the muscle groups you’ll be working. So remember, stay warm and pump up!