The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching. How do I warm up before exercise?A warm-up for light physical activity will take around 10 minutes and involve light aerobic activity and some dynamic stretching movements appropriate for the activity you’re about to perform. This could include:
Contrary to what most people think, there is little evidence that static stretching reduces your risk of injury during physical activity or exercise, or even soreness the next day. However dynamic stretching, incorporated into an aerobic warm-up, remains very popular. How do I cool down after exercise?Simply reduce the intensity of the activity you have been doing – if you have been jogging, then walk; if you have been running, then jog; fast swimming then easy swim. This will help you gradually reduce your heart rate and begin the process of recovery. Gently stretching each of the main muscle groups for 10–15 seconds will restore their length and can help bring your mind and body back to a resting state.
By Shawna Reed, Exercise Specialist  It’s easy to overlook the importance of warming up, stretching and cooling down when exercising. It’s quicker to just get in, do your workout and get out. But what we often don’t realize is how important each of these elements are to having a successful workout. Here’s why: Warming Up: Warming up before a workout is an important step toward injury prevention. A proper warm up increases flexibility and blood flow to a given area, which limits the chance of a muscle pull and joint pain. Warming up also prepares your muscles to stretch during other exercises. For example, when doing any type of resistance training, tension is placed on the muscles. If the muscles are warmed up and able to stretch further, this will increase your range of motion and lower the risk for injury. Examples of a good warm up are biking, walking or jogging for at least five to 10 minutes. Cardio is a great warm up because it gets the blood flowing throughout the body. Remember to always start slow and work your way up to a faster speed. Cooling Down: After exercise, your blood is heavy in your extremities and your heart rate is usually elevated. The purpose of the cool down is to return your heart rate close to resting. Stopping quickly without a cool down can result in light-headedness, dizziness and/or fainting. A good example of a cool down is walking after running. Your cool down should range anywhere from two to five minutes. Stretching: The best time to do static stretching is after a workout as part of a proper cool down routine. The benefits of static stretching include relief from cramping, improved range of motion in the joints, decreased risk for injury and a decrease in the delayed-onset of muscle soreness. Stretching can also be very relaxing, both physically and mentally. Stretching is most effective when you are in a relaxed and comfortable position. Take deep, slow breaths. There will be some mild tension while stretching, but don’t ever let it be painful. A little discomfort is ok, but pain is not. This article's tone or style may not reflect the encyclopedic tone used on Wikipedia. (January 2020) Cooling down (also known as limbering down or warming down) is a fairly easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state. Depending on the intensity of the exercise, cooling down after a workout method such as intense weight lifting can involve a slow jog or walk.
With lower intensities such as sit-ups, stretching can be used. Cooling down allows the heart rate to return to its resting rate. Anecdotally cooling down may reduce dizziness for professional or serious athletes and vocal performers after strenuous workouts.[1] Studies are currently inconclusive as to whether the process actually reduces delayed-onset muscle soreness[2] and muscle soreness not caused by lactate production during intense exercise.[3] Some have shown a weak correlation: however, the majority of recent studies discount the relationship.[4] One study has shown that athletes who perform an appropriate cool-down are less likely to become injured.[5] Cool downs should involve the following important steps to ensure an effective cool down. After exercise, a gradual yet continuous decrease in exercise intensity (such as from a hard run to an easy jog to a brisk walk) should be the first step in cooling down the body. Duration can vary for different people, but 3–10 minutes is considered adequate. Stretching, especially static stretching allows the muscles to be elongated and lengthened.[6] This is the next step athletes should take to cool down. Rehydration is an essential part of the procedure and should be done either during stretching and light intensity or after these steps. Refuelling the body with water and electrolyte rich drinks, like sports drinks, will keep the body hydrated.[7]
Stretching is a very important factor in the procedure of cooling down. Stretching allows the body muscles to build elasticity and repair from aerobic and anaerobic exercises. Static stretching is the appropriate form of stretching to aid in the cooling down procedure. It aids in decreasing the body's temperature, removing lactic acid from the muscles and increasing flexibility.[6] Each stretch should be held for a minimum of 10–20 seconds and stretched to the point of mild discomfort but not pain.[8] Each muscle used in mid-high intensity exercise should then be stretched during the cool down.[8] This is a popular process for elite sporting clubs and athletes. It involves using either ice vests, cooling products or manually cooling down the body through gentle light intensity exercise to cool down the body during half time or breaks in an activity or sport. Half-time cooling down has proven to decrease body temperature and increase aerobic performance.[9] Many sporting groups use cooling down jackets during half-time. Australian elite sporting teams such as those in the AFL, Olympic teams, military and elite athletes across all sporting fields use cooling down vests to increase performance and gain a competitive advantage over their competition.[10] Paralympian using an ice vest During aerobic exercise, peripheral veins, particularly those within a muscle, dilate to accommodate the increased blood flow through exercising muscle. The skeletal-muscle pump assists in returning blood to the heart and maintaining cardiac output. A sudden cessation of strenuous exercise may cause blood to pool in peripheral dilated veins which may cause varicose veins. A cool-down period allows a more gradual return to venous tone. The heart will also need to beat faster to adequately oxygenate the body and maintain blood pressure.[11] It is theorised that individuals predisposed to, suffering from, or at risk for cardiovascular disease may be at risk for potential negative cardiovascular outcomes if a cool down is not completed following exercise bouts due to a rapid decrease in blood reaching areas of the heart (with narrowed blood vessels due to present cardiovascular disease).[12] This, however, is only a theory, and clinical evidence for this is currently lacking. Muscular and skeletal injuries have also been found to increase when the cool down procedure is neglected. Ankle injuries are one of the most common injuries athletes and participants are at risk of obtaining when the cool down is performed ineffectively or not at all.[13] Injuries are decreased significantly when the cool down is performed for an adequate amount of time compared to only a short period of time.[13]
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What are the 2 phases of a cool down?
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