Warm up to Cool down: What's the deal?

By Jeff, H3 Program Intern

Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?

This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!

Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.

 

The Warm Up

Purpose:         physiologically prepares the body for exercise

Prevents:        cardiovascular complications and musculoskeletal injury

Promotes:       circulation and muscle flexibility

Tips to Take

-Choose an activity that uses the same muscles you’ll use during the workout

- For example: If about to Tread it Out, walk at a brisk pace on the treadmill

- Duration should be roughly 5 to 10 minutes

- If your tight do a few light stretches before beginning the workout



The Cool Down

 

Purpose:                     allows your body to get back to pre-exercise levels

Prevents:                    post-exercise hypotension (fainting) and muscle soreness/stiffness

Promotes:                   venous return and faster recovery  

 

Tips to Take

- Walk or continue the activity at low intensity 

- Duration similar to the warm-up, 5 to 10 minutes should suffice

- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes

- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back

- Relax and get some solid deep breaths going

Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!

 

 

Reference:

“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print