Warming Up Cooling Down

During a warm up a short massage can help to warm and stretch the muscles and get the blood pumping ready for exercise. Hold each stretch 10 to 30 seconds. Go for a walk use a treadmill or elliptical trainer on a low setting or bike at an easy pace suggests carol ewing garber phd.

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Below you ll find four tips for a good warm up cool down for the next time you have a workout scheduled.

Warming up cooling down. Warming up improves your athletic performance in the following ways. Slow jogging brisk walking or gentle cycling. This week sean hyson c s c s group training director for muscle fitness and men s fitness magazines answers questions about about warming up and cooling down properly. Warm up with a slow paced aerobic activity.

Always start with a dynamic warm up. Hold each stretch 10 to 30 seconds. Improved oxygen efficiency when you do a warm up exercise oxygen is released from your blood more readily and. There is a popularly held belief out there that performing a static stretch before an exercise will somehow loosen you up and reduce risk of injury.

It s just as important as warming up and the main aim is to return your. It means it s the best time to catch your breath. To cool down after a run walk briskly for five to 10 minutes. If you don t take time to cool down however the body might maintain an overexcited state by keeping your stress levels elevated.

Improved blood flow warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal. If you feel you need more stretch the other side. Here are some examples of cool down activities. It can also help to prepare you mentally.

To cool down after a brisk walk walk slowly for five to 10 minutes. Sports massage can be used as part of either a warm up or a cool down. In contrast to the warm up phase cooling down is key to bringing the heart rate down. Cooling down along with warming up another important phase of your workout which most people tend to ignore is cooling down.

This produces muscle soreness and prevents proper muscle recovery. If you feel you need more stretch the other side and return for another. To cool down after swimming swim laps leisurely for five to 10 minutes. Walk for about 5 minutes or until your heart rate gets below 120 beats per minute.

Continuing your chosen exercise while gradually lowering its intensity gradually slowing down the pace and exertion.