The Importance of Warming Up before Activity, and Cooling Down. 23-6-2019
The purpose of a warm up is to:
*Increase body temperature *Increase respitation and heart rate *Gradually increase exercise intensity *Prepare muscles through dynamic stretching for activity.
*Reduce the risk of injury
The purpose of a cool-down is to:
*Lower body temperature. *Remove excess norepinephrine (which can cause irregular heart beats) *Continue the pumping action of muscles on veins, helping the circulation in the removal of metabolic wastes
DANGERS OF NOT COOLING DOWN
*Pooling of blood *Sluggish circulation *Slow removal of waste products *Cramping or soreness
Avoiding a proper warm-up before activity or a run can have many negative consequences.
- Blood circulation within the muscles you plan on using during your activity is not sufficient and will slow the performance of the initial stages of the activity.
- Depending on the intensity of the activity, breathing will become laboured early on, until the body and muscles adapts to the intensity.
- If you’re of a competitive nature, there will be an increased risk of injury, typically hamstring and calf if a runner, and also upper body muscles if a gym goer, if a warm-up (a gradual increase in exercise intensity) is not included before the activity/run/sporting contest.
- The latest Research has concluded that there IS a beneficial effect on muscle preparation, for a physical activity event or sporting event. when static stretching and dynamic stretching, are performed at low volumes e.g. holding the stretch for no more than 6 seconds, and repeating no more than 6 times for each lower and upper limb muscle group, after an initial 5 minute aerobic warm-up.