Hello Everyone

[Bobsalazr]

Hey guys,

I'm new to PE Gym, but I have researching PE for quite sometime. I just started a newbie routine and had 2 simple questions. #1 What is the proper way of doing a cool down? I've read diff things, some people say cold because it helps you retain your gains and others have told me heat because it promotes the blood flow. So what would a proper cooldown after a routine consist? #2 I'm currently doing kegels for 4mins. Im doing 2-3sec holds. I heard that is incorrect and that I should be doing mininum 5sec holds. What should i do as a newbie? and how should i progress?

- Any help would be greatly appreciated, thanks in advance!
Bob.

[Seven]

Well bob, personally I would rather go with some heat to promote the extra blood flow. I'd rather avoid an injury, even at the cost of cementing gains. As far as kegels, I think as long as you don't go past 5 seconds you'll be fine. When I started, I wouldn't even hold it. I'd just flex like 20 times and that was enough for me. I worked my way up slower than most do.

[Radiohead]

1) Warm down....cooling down is weird and it makes you turtle up.

2) Kegels are nothing to worry about too much. Just keep it up. Gradually increase intensity. Make sure you let yourself rest from all the kegels.

[Bobsalazr]

thanks guys great help!

[Rasputine]

I've used both. The thing with the water is is to have it cool(out of tap or refrigerator) Have not experience the turtle effect because of done it for two minutes tops