How To Warm-Up And Also Cool-Down For Your Fitness Routine
In order to prepare for performance and avoid injury during and after working out, warm ups and cool downs should always be conducted. Warming up increases flexibility, enhances muscle co-ordination and increases body temp which allows muscles to work more efficiently and prepares the cardiovascular system for activity. Just because the outside temperature is warm or even hot, does not mean your body is warmed up for training.Warm Up
Your warm up should warm-up the whole body and is done immediately prior to your training session. The physical demand ought to be progressively increased throughout the warm-up but should not induce fatigue. Exercises should be selected to suit the individual including general conditioning to cover specific weaknesses and should also include exercises related to the type of training to be undertaken ie when warming up you should imitate as closely as possible to the movements you are going to be using eg if you are planning a sprint training session, then a light jog is a suitable warm up.
Three Phase Warm Up
The reason why that there are three stages of warm up is because of the progressive training method. You start off gently and gradually work your way up to more vigorous activities.
Phase 1 - Preliminary Warm Up
This is a very basic and quick all body Warm Up that methodically works from the top of your body down. It is useful to get the creaks and cracks out of your body at the start of the workout session or even first thing in the morning to prepare your system for the day.
Phase 2 - Large Muscle Groups
This is to raise the body temperature in general. Employ exercises that involve large muscle groups. The whole body should be developed from a gentle pace to a vigorous exercise which may be directed to the development of strength and stamina. Light jogging, cycling or any athletic type exercises are best for this stage, and also high kicks.
Phase 3 - Stretching
In this you warm up/stretch areas of muscle groups of particular concern ie areas in particular relation for the exercise you will be doing, any areas of injury or weakness etc. The exercises should be performed at intensity appropriate to the activity. Move those muscles specific to the activity being done through a full range of movement, but not to an excessive level. Hold the range of movement for about two to three seconds. This is preparatory stretching and is not to be confused with actual stretching where you would hold a stretch for 10 to 15 seconds.
Cool Down
Heavy training should not be stopped abruptly. You need to give your body a chance to recover slowly and this is done via a cool down period. Perform a full range of exercises which steadily decrease in intensity until your heart rate returns to practically normal and your blood circulates with no 'pooling' in muscles. Then perform light stretching exercises that work the entire body to help retain enhanced flexibility developed during training. Without a cool down period, muscles will become stiff and sore. You can start with a slow walk or jog to lower your heart rate whilst doing upper body stretches followed by stretching out your lower limbs. Be sure stretches are specific to the muscles used during exercise.
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