While working out in the gym, I have noticed that many exercisers tend to skip two very important parts of their workout. It is crucial that exercisers starts with a warm-up and ends with a cool-down. As a fitness educator, I educate my clients of why they should include warm-ups and cool-downs in their workouts.
Warm up before vigorous exercise is crucial. Warm-up prepares the heart muscle and circulatory system. When you start physical activity, blood flow is not immediately available to the heart and muscles. A proper warm-up decreases the risk of irregular heartbeats associated with poor coronary circulation. A proper warm-up also improve performance, since it minimizes the premature formation of lactic acid at the start of physical activity. In addition, warming up raises the temperature of the body. For each degree of temperature elevation, the metabolic rate of the cells increases by about 13 percent.
Another reason is warming up helps prevents injuries. Muscle elasticity and the flexibility of the tendons and ligaments are increased. Synovial fluid, which lubricates the joints, is released during easy activity. In general, warm up prepares the body for the increased demand of intense exercise.
Warm-ups activities are movement activities. Stretching is not a warm-up exercise because it does not raise the body temperature. In fact, an exerciser can tear cold muscles by stretching them.
General warm-up involves calisthenics, stretching, and general body movements such as slow jog followed by a light streth.Warm up for about 5-10 minutes depending on the person's fitness level followed by some light stretching.
Specific warm-up, on the other hand, provides a skill rehearsal for the actual activity. Swinging a golf club, throwing a baseball or football are examples of specific warm-up.
I have been working out in a health club setting for almost 10 years. In my experience, I hardly seen anyone do a cool-down activity. Cool down is also as important as a warm-up. After a heavy work-out, it is important to spend 5-10 minutes in a cool down stage. A cool down after the workout is important to promote an effective recovery from physical activity. Some of the benefits of a cool down are listed below:
1. The opposite of a warm-up. Respiration, body temperature,and heart rate are gradually returned to normal, preventing an irregular beat the may be life threatening.
2. During the cool-down stage, the legs help return the blood to your heart. Muscle in the legs acts as a pump to bring blood back to the heart. Suddenly stopping cardiovascular activity causes blood to pool in the legs instead of circulating to the brain. Not enough supply of blood in the brain can cause dizziness or light-headedness.
4. Cool-down can help increase a person's flexibility.
5. Active cool-down also speeds lactate removal from the blood.
There are two parts of a cool-down. First, a person does a light cardiovascular activity such as walking to lower the heart rate, body temperature, etc. Then, static stretching should be followed. Exercisers should stretch all the major muscle groups for at least 10-30 seconds. The stretch should feel a slight discomfort but not feel pain. Stretching at the end of the cool-down can help increase flexibility without causing injury.
Add a warm-up and cool-down to your current exercise regimen and see the difference.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.
Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.
The Best Weight Loss ExerciseThe exercise the experts are keeping... Read More
Even when you cannot make it out to walk or... Read More
So you want to lose weight? Chances are, you'll spend... Read More
"Life walking" is more than walking for exercise and fitness... Read More
Salsa dancing is emerging as a refreshing replacement for conventional... Read More
This is an excellent exercise for the lower back that... Read More
We've all heard the exercise guidelines that recommend we participate... Read More
This is going to be kinda short and sweet. .... Read More
Scenario: I really want to get in shape, but I... Read More
How do you know that the exercises you are performing... Read More
If you have ever read a fitness magazine...If you have... Read More
If it's six pack abs that you're after, daily abdominal... Read More
For most of us non-professional body builders the Weider Home... Read More
I don't have much of a problem with belly pouch... Read More
Most of us have trained at one part in our... Read More
This short article looks at some of the tips, tricks... Read More
Taoist PhilosophyTo understand the purpose of the form it is... Read More
When we usually think of treadmills, we tend to think... Read More
You would never build a house without a site plan,... Read More
Exercise TipsThe most effective exercise regimen includes both strength training... Read More
Fitness is just as imperative as health. As a matter... Read More
When we think about the life in the country, there... Read More
It's a given that effective weight loss is much more... Read More
Ah, the crisp cool breeze, the invigorating feel of the... Read More
So here's the situation?You have a home gym, treadmill, elliptical... Read More
The world of weight loss and fitness is certainly vast,... Read More
Step for step, mile for mile, walking is the best... Read More
What do you want to get out of the exercise... Read More
The abdominal muscles are essential for maintaining good posture and... Read More
Health experts encourage us to include exercise as a necessary... Read More
The exercise program you choose depends entirely on your fitness... Read More
Summer is officially here. Finally you can pack away your... Read More
There's plenty of evidence that an essential component of a... Read More
This is the latest advice to the public and many... Read More
Are you in an exercise rut? Do you want to... Read More
Success is what you are prepared to make of yourself... Read More
Back pain, one of the most common physical, and debilitating... Read More
This is an excellent exercise for the lower back that... Read More
What I am about to reveal to you can make... Read More
If you have always used free weights, then switch it... Read More
It is a common misconception that aerobic exercise tones/firms muscles.... Read More
The Greek physician Galen (AD 129 ? 210) is generally... Read More
IT ALL STARTED ON A TYPICAL NOVEMBER MORNING back in... Read More
Fitness is just as imperative as health. As a matter... Read More
The Tour De France, arguably may be the hardest sport... Read More
Water and ExerciseYour body excretes water in a number of... Read More
Do you need some beginner's strength training 'how to' information?... Read More
Are You Destined to Sit on the Couch?If someone mentions... Read More
A road map is a very handy tool when you're... Read More
The Best Weight Loss ExerciseThe exercise the experts are keeping... Read More
Do you ever wonder how to shrink the fat on... Read More
I don't have much of a problem with belly pouch... Read More
Having your own home gym with free weights is not... Read More
If I were to tell you that you could burn... Read More
For approximately 80-90% of people that suffer from asthma, exercise... Read More
There's plenty of evidence that an essential component of a... Read More
Do you ever feel like you are working out so... Read More
It's surprisingly common - you're exercising, everything's fine, and then... Read More
We all know that well-balanced diets include the different nutrients... Read More
Metabolism is a process by which the body burns the... Read More
Warm upWarming up before exercising has physiological and psychological benefits.... Read More
When we think about the life in the country, there... Read More
So you want to lose weight? Chances are, you'll spend... Read More
For many years exercise science has perpetuated the concept of... Read More
Many people think that creating a home workout gym is... Read More
If You are already fitness walking several times a week... Read More
Exercise & Fitness |