Warming up and cooling down often involves doing your workout at a slower pace and decreases the intensity. Warming up helps your body prepare for aerobic exercise. Complete warm-up and relaxing before and after competitions and training sessions is an easy way for athletes to increase their athletic performance. Even if it takes just a few minutes, it is easy for athletes to fall into the habit of not getting warm-up or cool down. Pre- and post-exercise plays an important role in preparing the body for activities and helps to achieve full recovery.
Warmup slowly rejuvenates your cardiovascular system by increasing your body temperature and increasing blood flow to your muscles. Relaxing after your workout allows for a gradual recovery of heart rate and blood pressure. Cooling can be very important for competitive athletes, such as runners because it helps control blood flow.
What is a warm-up?
The most important reason to do warm-ups is to prevent injuries during exercise. It keeps the muscles warm, will prevent serious injuries of spinal cords, and will prevent excessive injury by allowing the body to prepare itself firmly and safely. Warming up should carefully prepare the body for physical activity by increasing heart rate; this will increase blood flow to the muscles. Stretching the muscles prepares the body for work and prevents injury. Warming up is also a great opportunity for one to mentally prepare for the upcoming game and for the team to work together before the start of the game. Warming up can be used to practice team skills and drilling.
Different types of warm-up exercise: –
Running, swimming, skipping anything that raises muscle temperature while avoiding muscle fatigue.
What is cool down?
Cooling down exercise is a simple exercise, performed after more intense activity, to allow the body to gradually shift to a nearby resting area. Depending on the strength, cooling may include slower running or walking. With low power, stretching can be done. Cooling can last for 3 to 10 minutes and include stretching or slight variations in the movements you make during your workout. This Exercise reduces your risk of injury, promotes blood flow, and reduces stress in your heart and other muscles.
Why is cooling down important?
At the end of the exercise, cooling down can go a long way in increasing athletic performance and speeding up recovery. When running is over, cooling is an important step in helping an athlete’s muscles, clear up lactate and other wastes, while relaxing strong muscles. To increase glycogen stores, get the right nutrients during your recovery. During a great training effort, metabolic waste products are absorbed into your body up to each of your body cells. The fluid around them – as well as the capillaries, arteries, and lungs – needs to be drained before resting. The main purpose of relaxation is to promote recovery and restore the body to its original state of exercise.
Different types of cool down: –
Easy running or walking, body stretching, sitting and bending, basic abdominal stretches, etc.
If you are skipping warm-up and cool down, you are missing out on two very important aspects of sports/exercise! So in the future, be sure to include them before and after the exercise to get the most benefit from them. Finding time to exercise regularly with aerobic exercise – as well as warming and cooling – can be challenging. But with a little ingenuity, you can measure it. For example, walking to and from the gym can warm you and cool you down. Warming up and cooling down is just as important as the exercise program itself. So it pays to know what kind of attention to give your exercise through this process. Remember that warm-up and cooling down exercises take just a few minutes and make a huge difference in your exercise program and support your body. Take sufficient time to progress slowly to warm up and relax once you have finished exercising.