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MIND & BODY
Warm up and cool down
NAMITA JAIN
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Warm up and cool down are a vital part of any exercise regimen which must be followed with as much seriousness as the main activity, be it running, swimming, weight training or any sport
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If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race
Grand Heidrich
What’s a warm up?
Warming up is probably the most important part of your exercise routine. Just as a car revs up into first gear and starts moving, your body too gets into gear with a warm up.
From the moment you get started, the warm-up gradually elevates your heart rate and boosts your circulation. What you are doing is preparing your body — your cardio-respiratory system and musculoskeletal system to respond to the exercises that will follow.
Another important aspect of warming up is your mental readiness to get into the fitness routine. Just as your body gets prepared, your mind also begins to focus on the task ahead.
With the start of any physical activity, several changes take place — increased intake of oxygen, increased breathing and increased blood flow. Therefore warming up is crucial as it prepares the body and mind, loosens up the muscles and joints and minimises the risk for injury.
The first 5 to 10 minutes of the workout should be warm-up time.
Spot marching, walking, cycling or jogging are examples of warm-ups.
Benefits of warm-up
Increased body temperature improves muscle elasticity, reducing the risk of strain.
Increased muscle temperature enhances both speed and strength of muscle contraction and relaxation.
With sweating, there is efficient cooling that helps prevent an athlete from overheating early in the race.
Pre workout tips
Always start with a warm-up as part of your exercise session
Drink plenty of water before you exercise
Wear comfortable clothing and shoes that offer support.
Before you start exercising, keep a 90-minute gap after your meal
What’s a cool down?
What is a cool down? A cool-down is slowing down of an exercise routine, the calm after the vigour, to help restore the normal rate of respiratory and cardiovascular activity. A cool down decreases body temperature and removes waste products from the working muscles. For instance, after a weight training workout, a three-minute walk helps release the lactic acid.
Did you know?
Warming up encourages better fat-burning.
You should stretch only when your body is warmed up.
A workout or a game without a cool down is like shutting off your car engine in fourth gear! Waste products like lactic acid accumulate, the muscles and joints remain sore and your body feels stressed and your mind tired. Suddenly stopping without cooling down can result in a rapid drop in blood pressure and lightheadedness.
The last 5 to 10 minutes of the workout should be cool-down time.
How to cool down
Continue your chosen exercise while gradually slowing its intensity (especially if you are doing a cardio activity). Slow walking or biking for 10 minutes are excellent cool down methods
Include stretching as part of your cool down. 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 to the stretches. You can play your favourite soothing music when you stretch, relax and unwind. Stretching slowly also gives you time to relax and review your exercise.
The best time to stretch is after the workout, when the muscles are warm and pliable.
It improves both flexibility and range of motion. Stretch slowly and gently.
Do not bounce while stretching. It leads to muscle contraction that defeats the purpose of stretching.
Benefits of cool down
Helps you recover from exertion.
Minimises post-exercise soreness or delayed onset muscle soreness.
A cool down decreases body temperature and removes waste products such as lactic acid from the working muscles.
Returns your heart rate to its resting state.
Post workout tips
Include a cool down routine after exercise
Drink plenty of water
Have a fruit or consume light food if you are hungry
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.
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