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I read an article a while back that said the typical recommended 5 minute warm up time was only for 20 year olds or younger, and to a 5 min. for each decade over 20, as the older you get the longer it takes the muscles to warm up. True or not true? Based on this, my current 40-45 minutes of exercise would be all warm up and cooldown time. In fact since I do not get to the gym until 6:30 pm after work and since they close at 7:30pm I cannot currently add more time. When I was 36 and trying to lose the 25 lb I gained from stopping smoking I worked out 6 days/wk 1-2 hours a night after work at another gym (now closed) doing aerobics and weight machines. It took me a year to lose 20 lbs then, and then I fractured my ankle and gained it all back.(the fracture caused by a fall in class as they packed in all these new perspective members, and I was in a rotten mood, as I had just had a body fat test which said I needed to eat more fats, and as the 20 yr old instructor had made a nasty comment about me working out my upper arms more so she did not have to see the flags under my arms jiggling during the aerobics routine, When I went back to the gym after healing, I got a stress fracture after 6 weeks. Then a toe broke, and the gym went out of business, taking my membership with it.
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