Warm Up and Cool Down 02

7/29/2019 Warm Up and Cool Down 02

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HOW TO WARM UP AND COOLDOWN FOR EXERCISE


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A proper warm-up

and cool-down

periods are animportant part of any

exercise that aims to

develop and maintain

fitness.


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Warm-up

Stretching is notwarming up! It is,however, a very important part of warmingup. Warming up is quite literally theprocess of raising your core body

temperature and heart rate. The warm-up is widely viewed as a simple

measure to help prevent injury duringexercise

The warm-up in general is firmlyestablished as a key to exercising safelyand effectively.


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Warm-up options Warm-up is divided into threephases:

1. general warm-up

2. stretching

3. sport-specific activity


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The general warm-up is divided into

two parts:1. joint rotations

starting either from your toes and working

your way up, or from your fingers and

working your way down.

2. aerobic activityAfter you have performed the joint rotations,

you should engage in at least five minutes

of aerobic activity such as jogging, jumpingrope, or any other activity that will cause a

similar increase in your cardiovascular

output


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The stretching phase of your warm-up

should consist of two parts:1. static stretching

you should engage in some slow, relaxed,

static stretching, start with your back,

followed by your upper body and lower body.

2. dynamic stretchingonce you have performed your staticstretches, you should engage in some light

dynamic stretching. (i.e.,leg-raises, andarm-swings in all directions)


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Sport-specific activity

The final phase of the warm-up involvesrehearsing specific movements that the

athlete will be using during the practice or

the event, but at a reduced intensity. Sport-specific activities improve coordination,

balance, strength, and response time, and

may reduce the risk of injury. Examples include a few minutes of easy

catching practice for cricketers or baseball

players, going through the motion of bowling

a ball for lawn bowlers, shoulder rolls, side-

stepping and slow-paced practice hits for

tennis players, or jogging for runners.


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Why warm up?


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warms your muscles by increasing the

movement of blood through yourtissues, making the muscles more

supple

increases delivery of oxygen andnutrients to your muscles by increasing

the blood flow to them

prepares your muscles for stretching

prepares your heart for an increase in

activity prepares you mentally for the

upcoming exercise


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enhanced physical fitness

enhanced ability to learn and perform

skilled movements

increased mental and physicalrelaxation

enhanced development of body

awareness

reduced risk of injury to joints,

muscles, and tendons reduced muscular soreness

reduced muscular tension


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THE COOL-DOWN The practice of cooling down after

exercise means slowing down your

level of activity gradually.

The best way to reduce musclefatigue and soreness (caused by the

production of lactic acid from your

maximal or near-maximal muscleexertion).


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Cool-down options

Slow jogging or brisk walking. Anotheroption is to jog or walk briskly for afew minutes after your exercise,

making sure that this activity is lowerin intensity than the exercise you havejust performed.

Stretching after your cool-downThe best time to stretch is after yourcool-down, as at this time your

muscles are still warm and most likelyto respond and there is a low risk ofinjury. Stretching helps to relax your

muscles and restore them to theirresting length, and improve flexibility


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Why cool down?


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1. Helps your heart rate and breathing

to return towards normal gradually2. Helps avoid dizziness, which can

result from blood pooling in the large

muscles of the legs when vigorousactivity is stopped suddenly.

3. Helps prepare your muscles for the

next exercise session, whether it's thenext day or in a few days' time.

4. Helps to remove waste products from

your muscles, such as lactic acid,which can build up during vigorousactivity.

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Warm Up and Cool Down 02