Warm Up And Cool Down Exercises Pdf

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Warm up & Cool down❄️

When commencing a bout of exercise your body needs to make a number of adjustments. These include:. These adjustments do not occur straight away, but require a number of minutes to reach the necessary levels. So the purpose of a warm-up is to encourage these adjustments to occur gradually, by commencing your exercise session at an easy level and increasing the intensity gradually. If you were to start exercising at a strenuous level without a warm-up, your body would be ill-prepared for the higher demands being made of it, which may cause injury and unnecessary fatigue.

The warm-up is widely viewed as a simple measure to prepare your body for exercise of a moderate to high intensity, and is believed to help prevent injury during exercise. Although there is a lack of clear scientific evidence that warming up prevents injuries — due to ethical constraints of doing studies in which the design involves a potential increased risk of injury to some participants — anecdotal evidence and logic would suggest that a warm-up should reduce the risk and, at worst, not increase it.

To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat. If you are exercising at a higher level than for general fitness, or have a particular sporting goal in mind, you may need a longer warm-up, and one that is designed specifically for your sport.

To begin your warm-up do 5 minutes of light low intensity physical activity such as walking, jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body.

One of the best ways to warm up is to perform the upcoming exercise at a slow pace. This will allow you to simulate at low intensity the movements you are about to perform at higher intensity during your chosen activity. Typical examples include steady jogging, cycling or swimming before progressing to a faster speed. This may then be followed by some sport-specific movements and activities, such as 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, or side-stepping and slow-paced practice hits for tennis players.

Sport-specific warm-ups are often designed by a qualified trainer in that sport. Any stretching is best performed after your muscles are warm, so only stretch after your general warm-up. Stretching muscles when they are cold and less pliable may lead to a tear. Stretching during a warm-up can include some slow, controlled circling movements at key joints, such as shoulder rolls, but the stretches should not be forced or done at a speed that may stretch the joint, muscles and tendons beyond their normal length.

This is generally considered the safest method of stretching. Perform a light static stretching routine at the end of your warm-up by stretching each of the muscle groups you will be using in your chosen activity. A static stretch should be held at the point where you can feel the stretch but do not experience any discomfort.

If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch. Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that pre-exercise static stretching improves flexibility, but its effect on injury prevention remains unclear.

Hence you may find it better to keep most of your static stretching for after your exercise session, that is, as part of your cool-down. Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF proprioceptive neuromuscular facilitation stretching, each of which is best done under instruction from a qualified fitness instructor or sports coach.

The practice of cooling down after exercise means slowing down your level of activity gradually. Cooling down:. You may see conflicting advice as to whether cooling down prevents post-exercise muscle soreness, also known as delayed-onset muscle soreness DOMS , which tends to occur after doing unfamiliar exercise or working at a harder level than usual.

However, such soreness usually only occurs in the first few sessions, since the muscles adapt, and with continued training should not occur.

Gradually slowing down the pace and exertion of your activity over several minutes can seem a natural progression, as well as fulfilling the need to include a cool-down period at the end of your exercise. Another option is to jog, walk briskly or cycle for a few minutes after your exercise, making sure that this activity is lower in intensity than the exercise you have just performed.

The best time to stretch is during your cool-down, as at this time your muscles are still warm and most likely to respond favourably, and there is a low risk of injury. Stretching helps to relax your muscles and restore them to their resting length, and improve flexibility the range of movement about your joints.

As a guide, allow 10 minutes of post-exercise stretching for every one hour of exercise. Make these post-exercise stretches more thorough than your pre-exercise stretches. Ensure that you stretch all the major muscle groups that you have used during your exercise. Stretch each muscle group for 20 to 30 seconds, 2 to 3 times. Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity.

Aerobic exercise refers to exercise that requires the consumption of substantially more oxygen than at rest. Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles. Only one of these should be increased each week. Warm-up and stretching in the prevention of muscular injury. Sports Medicine ; 37 12 2. Bishop D. Warm up II: performance changes following active warm up and how to structure the warm up.

Sports Medicine ; 33 7 : Share this: Twitter Facebook. Like this: Like Loading Related Articles. Stretching: an illustrated guide Stretching exercises encourage lengthening of your muscles and their associated tendons, and oppose the shortening and tightening of muscles that can occur immediately after vigorous exercise, and as a product of ageing and inactivity. Aerobic exercise: what you need to know Aerobic exercise refers to exercise that requires the consumption of substantially more oxygen than at rest.

Strength training exercises Challenging your muscles with strength training exercises 2 or 3 times each week can improve the strength and tone of your muscles.

Warming up and cooling down for exercise

Stretch your full body with this set of flexibility exercises. A static stretching routine to improve joint range of motion and stretch muscles and tendons. Stretch and relax your entire body with this 5 minute routine. Cool down exercises to increase muscle control, flexibility and range of motion. Have fun! If your shoulders are feeling tight, find a wall and take 10 minutes to stretch out those tense muscles.

A good warm-up before a workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart. The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. Before you exercise, think about warming up your muscles like you would warm up your car.


exercise and competition. ✓ A warm-up is designed to prepare an athlete's body for the demands of lifting, conditioning, or competition and can improve.


Warm up & Cool down❄️

You can do cooldown exercises at the end of your workout to ease yourself out of strenuous activity. Cooldown exercises and stretches lower your chance of injury , promote blood flow, and reduce stress to your heart and other muscles. Dedicate at least 10 minutes of your workout to cooling down. Read on to learn some of the best ways to do so.

Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance. Before you jump on the elliptical machine or hit the running trails, consider doing a brief warmup first. And think about following your workout with a quick cool-down session.

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5 Response
  1. Esmeraude T.

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  2. Troy A.

    A light sweat and slightly increased body temperature are indications you have warmed up sufficiently. Then, complete these dynamic exercises: Leg swings. •.

  3. Leuter N.

    Players between the ages of years old become more susceptible to muscle pulls and you should have all your team stretch before playing.

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