Warming Up and Cooling Down
Warming Up and Cooling Down
Warming Up
Purpose of Warming Up
- Warming up is preparation exercise done before engaging in strenuous physical activity.
- The goal is to increase the body’s core temperature, and improve blood circulation.
- This can lead to enhanced muscle performance, as warmed up muscles can work more efficiently.
Methods of Warming Up
- Lightweight aerobic activities like jogging can be used as a warm-up method.
- Warm-ups often involve gentle stretching, geared towards the specific muscles that will be utilised during the workout.
- Gradually increase the intensity of your warm-up exercises, gearing towards the intensity of your main workout.
Importance of Warming Up
- A good warm-up can reduce the risk of injury by preparing the muscles and joints for physical activity.
- It boosts circulation and delivers oxygen and nutrients to your muscles.
- Warming up can also mentally prepare athletes for the physical activity they are about to engage with.
Cooling Down
Purpose of Cooling Down
- Cooling down, also known as warm down, includes gently reducing the level of intensity of physical exercise.
- It is used to bring the heart rate down and let body functions return to their normal state.
- Cooling down also provides a moment for the body to remove waste products from muscles, like lactic acid.
Methods of Cooling Down
- Like with a warm-up, the cool down can include light aerobic activities like walking.
- Stretching is an important part of cooling down, as it helps to reduce muscle tension and increase flexibility.
- Yoga poses can also be effective for muscle relaxation and encouraging steady breathing.
Importance of Cooling Down
- The cooling down phase can help reduce muscle soreness and prevent injuries.
- It allows the blood to circulate across the body, preventing blood from pooling in muscles which can lead to dizziness or fainting.
- Helps to restore calm and balance to the body after physical exertion, ease the mind, and decrease stress hormones.