Want to exercise?
I’m pretty sure you all know that it’s important to warm up the body before doing those hardcore exercises. Warm ups help prepare the body both physically and mentally for exercise, reduces the chances of joint pain and muscle injury, and allows for the best performance! In a warm up, you’re preparing your body and the mind for the intense workout later on! Not only that, but once you’re done exercises it’s important to cool down, instead of just quickly lying on a couch ASAP.
A warmup should cause sweat, but not fatigue. The type of warmup must be appropriate for the activity that you’re going to be doing. For example, if you’re going to do an intense skipping workout, it’s not appropriate to do some arm warm ups, such as arm swings. It also needs to fit in the age range and the fitness rage of the person. Warm ups usually lasts for five to ten minutes!
Dynamic stretching is where you stretch while moving. This should be used during a warm up.
Dynamic stretching improves:
All by 20%!
Benefits of a Warm Up:
- Increase body temperature
- Increase blood circulation to muscles
- Improve muscle elasticity
- Reduce risks of muscle strains and pulls
- Prepares tendons and ligaments for physical activity
- Lubricates joints
- Improves range of motion
The reason we cool down is because we want to decrease the intensity of the exercise, and properly return the body into a state of rest. The cool down should be less intense than a warm up and the exercise, and usually contains static stretching (which is stretching in one spot.) Once you complete the workout, you focus on this stage. Key word here is “gradual”, none of this is instant. Once your heart rate as returned back to a state of rest start stretching!
Stretching muscles that you have used in a workout will help:
- Return them into normal length
- Reduce delayed onset muscle soreness (DOMS)
- Aid recovery
- Assist the body in its repair process.
Don’t forget to deep breathe! 🙂
Benefits of a Cool Down:
- Prevents blood pooling, returning the blood back to the heart rather than allowing it to pool in the muscles that have been worked
- Brings the heart rate down gradually (instead of quickly)
- Prevents fainting by ensuring that the brain continues to receive a sufficient supply of blood and oxygen to each part of the body
- Helps discard adrenaline (a hormone created when you’re stressed)
- Reduces muscle stiffness
- Removes lactic acid (produced in our bodies when we don’t move)
What are you waiting for? Stop looking at this computer screen and start exercising, gosh.