Understanding the importance of warming up and cooling down before and after a workout routine is vital for any fitness enthusiast. From improved athletic performance to reduced risk of injury, there are numerous benefits to properly warming up or cooling down your body. Here’s a look at why it’s important to allot time in your workout routine for warm-up and cool-down exercises.
Importance of Warming Up
Warming up is the process of increasing circulation by gradually building intensity before starting more vigorous exercise. This helps prepare the body mentally, physically, and emotionally – allowing muscles to increase their flexibility, joints to move better, and gradually increase heart rate in order to prevent sudden elevation during more intense exercise. Warming up can help you:
- Improve muscle elasticity: Stretching during your warm-up increases muscle elasticity, allowing them to react with greater speed during exercise.
- Improve power output: Loosening muscles allows them to contract more forcefully during intense activities like jumping or sprinting.
- Improve coordination: Gradually building heart rate allows for finer motor control coordination that is necessary for complex movements like balance exercises or yoga poses.
How to warm up
Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or activity, if necessary.
Begin by doing the activity and movement patterns of your chosen exercise, but at a slow pace that gradually increases in speed and intensity. This is called a dynamic warm-up. A warm-up may produce mild sweating but generally won’t leave you exhausted.
Here are some examples of warm-up activities:
- To warm up for a brisk walk, walk slowly for five to 10 minutes.
- Walk briskly for five to 10 minutes to warm up for a run.
- To warm up for swimming, swim slowly at first and then pick up the tempo as you’re able.
Benefits Of Cooling Down
Cooling down involves gradually reducing the intensity of physical activity to reduce stress on the body and return it to its resting state. Not only does this prevent undue strain on joints and muscles, but it also helps reduce feelings of dizziness that come from sudden drops in blood pressure after the physical activity ends abruptly. Cooling down can help you:
- Remove metabolic waste products from exercising muscles: Removing these metabolic waste products helps reduce soreness or stiffness typically felt after a hard workout session.
- Achieve optimal form recovery: Allowing enough time between workouts gives muscles time to repair themselves, so they’re ready again the next day when needed.
How to cool down
Cooling down is similar to warming up. You generally continue your five-minute workout session but at a slower pace and reduced intensity.
Here are some examples of cool-down activities:
- To cool down after a brisk walk, walk slowly for five to 10 minutes.
- To cool down after a run, walk briskly for five to 10 minutes.
- Swim laps leisurely for five to 10 minutes to cool down after swimming.
Warm-Up Exercises List
A warm-up for light physical activity will take around 10 minutes. It involves light aerobic exercise and some dynamic stretching movements appropriate for the activity you’re about to perform. This could include:
- fast-paced walking
- walking up and down stairs
- fast-paced side stepping
- jogging on the spot
- arm swings
- lunges
- squats
There’s little evidence that static stretching reduces your risk of injury during physical activity, exercise, or even soreness the next day. However, dynamic stretching, incorporated into an aerobic warm-up, remains very popular.
Cool Down Exercises List
To cool down after exercise, reduce the intensity of the activity you’ve been doing. For example, turn a:
- jog into a walk
- run into a jog
- fast swim into an easy swim
This will help you gradually reduce your heart rate and begin the recovery process. Gently stretching each main muscle group for 10 to 15 seconds will restore their length and help bring your mind and body back to a resting state.
Flexibility: Stretching Exercises
To get the maximum benefit from stretching, it’s best to perform your stretches after warming up or cooling down when your muscles are already warm. Doing so helps avoid any potential injuries and prevent muscle soreness afterward.
Regular stretching can help improve your flexibility, range of motion in a joint, and overall performance. Many studies have shown that when you stretch before engaging in an activity, it helps to increase the range of movement for joints. Additionally, regular stretching has been proven to reduce muscle soreness and even injury prevention – making sure you stay safe while still performing at the highest level!
Maximize the results of your flexibility training by following these straightforward tips:
- Always warm up before your stretch. Stretching cold muscles can cause injury.
- Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch for 10 to 30 seconds.
- Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury.
- Stretching should not hurt. If you experience discomfort, breathe deeply and allow your body to sink into the stretch.
Engaging in exercise without the proper pre- and post-activity stretches can result in discomfort, tenderness, and even serious injury. Don’t think that only strength training requires a warmup or cool down; runners who don’t properly prepare their muscles may experience heightened soreness for days afterward.
References:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
https://www.bpaasports.org/page/show/980078-warm-up-and-cool-down-exercises
https://www.health.harvard.edu/staying-healthy/exercise-101-dont-skip-the-warm-up-or-cool-down
https://orthoinfo.aaos.org/en/staying-healthy/warm-up-cool-down-and-be-flexible/
https://study.com/academy/lesson/warm-up-cool-down-exercises.html
