The significance of Starting To Warm Up and Cooling Lower

 

Sports Medicine: Importance of Warm Up and Cool Down

Video taken from the channel: Franciscan Health


 

Cool-Down Exercises for Runners

Video taken from the channel: adidas Runtastic


 

The Importance of Warming Up Before Activity (Sports Medicine Minute)

Video taken from the channel: Froedtert & the Medical College of Wisconsin


 

Examples of Warm-Up & Cool-Down Exercises: Getting Fit

Video taken from the channel: eHowFitness


 

Why You Should Warm Up and Cool Down

Video taken from the channel: mahalodotcom


 

What is the importance of proper warm up and cool down?

Video taken from the channel: Premier Health


 

The Benefits of a Warm Up and Cool Down

Video taken from the channel: Inspire Wellness


A short warm-up stokes your blood flow and preps your body for exercise. Your muscles respond better to challenges if they’re loose and warm. Warm-ups should take 5 to 10 minutes. You’ll know.

Warming up is an important aspect of exercise in reducing the risk of injury that would possibly happen if over stretching occurred, without the person being physically warmed up and prepared for the exercise. Cooling down refers to a short period at the end of an exercise session. Warming up and cooling down are the most important aspects of a workout of an athlete, and they’re the ones which are overlooked by the most. They are crucial for your performance, and most athletes don’t understand the opportunity cost of not doing so.

The chances of injury increase, efficiency while playing decreases, and the list goes on. On the back end of a workout, cooling down can be extremely beneficial for maximizing athletic performance and speeding up recovery. When a race or workout is over, cooling down is an important step in helping an athlete’s muscles clear lactate and other waste, while loosening tight muscles. Research has also shown that a proper warm-up can help prevent injury and even improve your performance at the gym. In other words, warming up will help you lift more, run faster, and feel better doing it, explains Jonathan Ross, an ACE-certified personal trainer and author of Abs Revealed.

A good warm up is an integral part of a dance class to make sure your body is ready to perform at its peak, but most importantly to reduce the risk of injury. A good warm up is an integral part of a dance class to make sure your body is ready to perform at its pea. It is important to warm up prior to exercise and cool down after. The main two reasons for this are to improve performance and to decrease the risk of injury. Good warm-up exercises will increase the temperature of muscles which work better at a temperature of 40 degrees.

The goal of a warm-up is to increase your body temperature, therefore warming up your muscles. Blood flow and flexibility will increase during a warm-up. The warm-up may cause mild sweating, but it shouldn’t leave you tired or fatigued. During a warm-up, your heart rate and breathing will increase. It is very important to perform a proper warm up before any type of physical activity.

The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it. Incorporating a warm-up and cool down is a great way to slowly increase your total time of exercise, decrease the risk of injury, and improve workout performance.

List of related literature:

Warming up properly helps to protect muscles and tendons from tears and injury, and cooling down helps to reduce muscle soreness and prevent lightheadedness after exercise.

“Quality Lesson Plans for Secondary Physical Education” by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
from Quality Lesson Plans for Secondary Physical Education
by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
Human Kinetics, 2003

Properly warming up before and cooling down after physical activity may also prevent injuries and aid in postexercise recovery, respectively.

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Close monitoring of horses exercising under hot conditions is essential to ensure early recognition of hyperthermia which, left unattended, can progress to the development of heat exhaustion and heat stroke.

“Equine Sports Medicine and Surgery E-Book” by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
from Equine Sports Medicine and Surgery E-Book
by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
Elsevier Health Sciences, 2013

The positive effect of increased core temperature on ROM points to the importance of warming up prior to participating in flexibility training.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

In extremely hot weather, taking measures to keep both sedentary and exercising old horses as cool as possible (e.g., application of cool water, providing shade and fans) will improve comfort and perhaps reduce any heat-related inappetance.

“Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance” by Raymond J. Geor, Manfred Coenen, Patricia Harris
from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance
by Raymond J. Geor, Manfred Coenen, Patricia Harris
Elsevier Health Sciences, 2013

Know basic considerations related to warming up and cooling down.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

Muscle can be adequately warmed by the previously mentioned warmup techniques, and the authors suggest that older athletes engage in more global activities to warm the muscles before stretching or, even better, to incorporate stretching into their cool-down routine.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

Warming up and cooldown It has been stated that warming up before competition is important for warming muscular tissues, enhancing muscle extensibility and improving oxygen kinetics (de Vries 1986; Steiss 2002; Tyler et al. 1996).

“Animal Physiotherapy: Assessment, Treatment and Rehabilitation of Animals” by Catherine McGowan, Lesley Goff
from Animal Physiotherapy: Assessment, Treatment and Rehabilitation of Animals
by Catherine McGowan, Lesley Goff
Wiley, 2016

We “warm up” by stretching before exercising, and we take the time to “warm up” car engines, especially before racing them.

“Metaphors & Analogies: Power Tools for Teaching Any Subject” by Rick Wormeli
from Metaphors & Analogies: Power Tools for Teaching Any Subject
by Rick Wormeli
Stenhouse Publishers, 2009

As previously mentioned, an inability to self-pace and down-regulate the intensity of effort when competing in the heat will increase the thermoregulatory toll and, thus, negatively impact performance.

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Hello Folks!

    Feedback: recently made a hard run, only 6 km, pain nearly everywhere in the legs and under body ( warmup made..but no
    cool down…1 day rest, then 8 km ( still pain, warm up…then YOUR cool down…NOTHING more..after 2 hours
    felt refreshed! next day also no pain or something like that, on the
    2 day again some jogging 11 km ( warm up + YOUR cool down again…top no problems at all!!!
    For me the best tested cool down…i can realy recomend it!!!
    Thank YOU very much for YOUR work!!!