Warming Up & Cooling Down Warming up and cooling down should always be included into any exercise regime. Unfortunately though it is often an important few minutes before and after our workout that is all too often not worried about or just forgotten
A warm up should consist of low to moderate aerobic exercise that allows a gradual increase in body temperature and heart rate, as well as a gradual increase in metabolic requirements (e.g. oxygen consumption). A warm up will;
- Enhance cardio respiratory performance.
- Allow a gradual increase in muscle temperature.
- Reduce the likelihood of injury.
- Prevent premature fatigue in higher-level aerobic exercise.
- Improve coronary blood flow and
- Provide a psychological warm up for higher levels of work.
A cool down should consist of a few minutes of low to moderate exercise and stretching at the end of a session. A cool down allows a gradual decrease in body temperature and heart rate. The cool down will;
- Prevent post exercise blood pooling reducing the risk of lightheadedness and fainting.
- Prevent too rapid a drop in blood pressure reducing the likelihood of light-headedness or fainting.
- Lowers the probability of post exercise disturbances in cardiac rhythm
- Lessens the post exercise tendency for muscle spasm and cramping.
Stretching the major muscles of the body is important part of any exercise regime. Stretching will;
- Prevent injuries by improving your range of movement around a joint.
- Help to increase blood flow and circulation to working muscles
- Improve coordination between muscle groups
- Decrease the risk of pain and muscle tightening or soreness after a workout.
- Improve relaxation and recovery.
Be careful to do an initial warm up session prior to stretching as, stretching a COLD muscle is not as effective and could lead to injury. Some tips for stretching include
- Breathe slowly and deeply whilst stretching
- Do not overstretch - stretching should not hurt.
- Hold the stretch for at least 10-15 seconds. The tighter the muscle feels the longer you need to hold it.
- Ensure you are warm before you stretch.
Enjoy your work out.
This handout is provided by Network for Fitness Professionals
P0 Box 57, Neutral Bay, NSW 2089.
Web site: www.globalfit.net