Warm Up, Cool Down

Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. If
done properly, warm ups and cool downs can help reduce the risk of injury as well as help in overall
improving a person’s athletic performance.

A good warm-up before a workout dilates the blood vessels, ensuring that the muscles are well supplied
with oxygen. It also raises the muscles’ temperature for optimal flexibility and efficiency. By slowly
raising your heart rate, the warm-up also helps minimize stress on your heart.

Benefits of Warming Up

 Improved Performance
 Injury Prevention
 Mental Preparation

Tips:
 Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
 Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog,
walk slowly).
 Use your entire body.

The cool-down is just as critical. The main goal of a cooldown is the help the body recovery by returning
it to the homeostatic state it was at prior to working out. A cool down, when done properly, can prompt
the recovery response to help with healing the stressed muscle fibers, tendons, ligaments, joints, and
central nervous system. After physical activity, the heart still beats faster than normal, the body
temperature is still higher and the blood vessels are dilated. This means stopping too fast, could make a
person pass out or feel sick because. A cool-down after physical activity allows a gradual decrease at the
end of the physical activity and keeps the blood flowing throughout the body.

Benefits of Cooling Down

 Recovery
 Reducing DOMS (Delayed Onset Muscle Soreness)

Tips:

 Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
 Do stretching:
o Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side
and return for another set of stretching.
o The stretch should be strong, but not painful.
o Do not bounce.
o Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.

What Happens If You Don’t Properly Warm Up and Cool Down?

 At least 30% Increased risk of injury

  Blood Pooling in the lower extremities of the body, leaving the blood without as much pressure
to be pumped back to the heart and brain which may result in dizziness and lightheadedness r
even fainting.
 Increased Stress On Cardiovascular System

Resources:

https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

https://gasparinutrition.com/blogs/fitness-facts/the-importance-of-cooling-down-after-exercise

https://www.tricitymed.org/2016/12/warming-cooling-important/