Warm up and Cool down

Warm up and Cool down

By Renee Gomes Da Silva, Sports Scientist

Why you should add these to your weekly routine

WARM UP

WARM-UPS ARE A VITAL PART OF YOUR PROGRAM AND SHOULD NOT BE TAKEN LIGHTLY. WARM-UPS INCLUDE A CARDIO SET AND DYNAMIC STRETCHES. A GOOD WARM-UP WILL:

1. PREVENT INJURY
2. INCREASE FLEXIBILITY AND ELASTICITY OF TIGHTER MUSCLES, FURTHER DECREASING RISK OF INJURY
3. PREPARES YOU PHYSICALLY AND MENTALLY FOR THE WORKOUT
4. INCREASES MUSCLE TEMPERATURE. WARM MUSCLES CONTRACT AND RELAX FASTER AND MORE EFFICIENTLY.

COOL DOWN

COOL DOWNS ARE ESSENTIAL AS THEY AID IN RETURNING THE BODY TO ITS NORMAL STATE AND ENSURING THE RESTING HEART RATE IS OBTAINED. PASSIVE SLOW STRETCHES (STATIC STRETCHES) ARE AN NB PART OF YOUR COOL DOWN.

STATIC AND DYNAMIC STRETCHES

WHY SHOULD YOU STRETCH?

1. HELPS PREVENT ONSET OF DOMS (DELAYED ONSET OF MUSCLE SORENESS) AND INJURY
WHEN MUSCLES ARE WARM AND PLIABLE YOU ARE LESS LIKELY TO CAUSE THE MUSCLE TO SPASM OR LOCK
2. INCREASES MOBILITY/ROM (RANGE OF MOTION)
3. DECREASES RECOVERY TIME
4. INCREASES CIRCULATION TO MUSCLES AND JOINTS