Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

5 Little Known Benefits of Warming Up & Cooling Down After Exercising


While working out in the gym, I have noticed that many exerciserstend to skip two very important parts of their workout. It iscrucial that exercisers starts with a warm-up and ends with acool-down. As a fitness educator, I educate my clients of whythey should include warm-ups and cool-downs in their workouts.

Warm up before vigorous exercise is crucial. Warm-up preparesthe heart muscle and circulatory system. When you start physicalactivity, blood flow is not immediately available to the heartand muscles. A proper warm-up decreases the risk of irregularheartbeats associated with poor coronary circulation. A properwarm-up also improve performance, since it minimizes thepremature formation of lactic acid at the start of physicalactivity. In addition, warming up raises the temperature of thebody. For each degree of temperature elevation, the metabolicrate of the cells increases by about 13 percent.

Another reason is warming up helps prevents injuries. Muscleelasticity and the flexibility of the tendons and ligaments areincreased. Synovial fluid, which lubricates the joints, isreleased during easy activity. In general, warm up prepares thebody for the increased demand of intense exercise.

Warm-ups activities are movement activities. Stretching is not awarm-up exercise because it does not raise the body temperature. In fact, an exerciser can tear cold muscles by stretching them.

General warm-up involves calisthenics, stretching, and generalbody movements such as slow jog followed by a light streth.Warmup for about 5-10 minutes depending on the person's fitness levelfollowed by some light stretching.

Specific warm-up, on the other hand, provides a skill rehearsalfor the actual activity. Swinging a golf club, throwing abaseball or football are examples of specific warm-up.

I have been working out in a health club setting for almost 10years. In my experience, I hardly seen anyone do a cool-downactivity. Cool down is also as important as a warm-up. After aheavy work-out, it is important to spend 5-10 minutes in a cooldown stage. A cool down after the workout is important topromote an effective recovery from physical activity. Some ofthe benefits of a cool down are listed below:

1. The opposite of a warm-up. Respiration, body temperature,andheart rate are gradually returned to normal, preventing anirregular beat the may be life threatening.

2. During the cool-down stage, the legs help return the blood toyour heart. Muscle in the legs acts as a pump to bring bloodback to the heart. Suddenly stopping cardiovascular activitycauses blood to pool in the legs instead of circulating to thebrain. Not enough supply of blood in the brain can causedizziness or light-headedness.

4. Cool-down can help increase a person's flexibility.

5. Active cool-down also speeds lactate removal from the blood.

There are two parts of a cool-down. First, a person does a lightcardiovascular activity such as walking to lower the heart rate,body temperature, etc. Then, static stretching should befollowed. Exercisers should stretch all the major muscle groupsfor at least 10-30 seconds. The stretch should feel a slightdiscomfort but not feel pain. Stretching at the end of thecool-down can help increase flexibility without causing injury.

Add a warm-up and cool-down to your current exercise regimen andsee the difference.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.


MORE RESOURCES:

The Guardian

Pregnant women who exercise cut risk of diabetes, says study
The Guardian
Women who exercise while pregnant cut their risk of becoming diabetic and are more likely to gain less weight than those who do nothing, according to a study that could see mothers-to-be being advised to be more active. Expectant mothers who take ...
Exercise cuts risk of gestational diabetesNEWS.com.au
Pregnant? Exercise could help cut a diabetes riskBT.com
Exercising during pregnancy can ward off diabetes and weight gainIrish Examiner
Herald Scotland
all 13 news articles »


New York Times (blog)

Well | Forgetting the Pain of Exercise
New York Times (blog)
But whether exercise pain likewise is recalled inaccurately and whether such variations would tend toward dampening or intensifying the pain had not been closely examined. It could have implications for whether people stick to exercise routines, among ...



KHON2

Hawaii National Guard leads disaster exercise
KHON2
The Hawaii National Guard is leading a massive exercise called Vigilant Guard, Makani Pahili. Hundreds from the military, state, city and even international agencies are participating. It's an 8-day exercise that will run through various disaster ...



Shape Magazine

How to Make Exercise a Habit You Love
Shape Magazine
Missing the motivation to move? You could be thinking about exercise in all the wrong ways. That's because exercise should be a reward—and we've become conditioned to see it as a punishment, says Michelle Segar, Ph.D., a motivation scientist and ...



whnt.com

Teams work together at mock weapons of mass destruction exercise
whnt.com
Tuesday's exercise was to respond to a chemical lab, set up in a chemical weapons manufacturing simulation. It wasn't meant to feel like an exercise, playing out in real-time and even using stimulants to cause firefighters' gear and sensors to go off ...

and more »


Can exercise fight the fog of 'chemo brain'?
Futurity: Research News
People receiving chemotherapy may benefit from doing exercises, like walking or resistance-band training. Researchers tested the concept with more than 600 people and found those who exercised had lower levels of chronic inflammation and “chemo-brain ...

and more »


Yahoo News

Lockheed F-35s get major role in US military exercise
Yahoo News
WASHINGTON (Reuters) - Lockheed Martin Corp's F-35 fighter jet will play a major role in a large U.S. military exercise this week for the first time, marking another milestone for the Pentagon's largest weapons program, Air Force officials said Monday.
The most expensive weapons system of all time is about to make its debutBusiness Insider

all 26 news articles »


Quartz

Three easy ways to make the excruciating plank exercise even worse
Quartz
A 2011 paper from the Journal of Strength and Conditioning Research looked at a range of exercises for their impact on so-called “core” muscles. It found that the “prone bridge” did a lot to activate the rectus abdominis muscle (the abs). And unlike ...



Ravalli Republic

Mental exercise can reduce risk of Alzheimer's, dementia
Ravalli Republic
Things that can improve memory include social interactions, keeping physically fit, aerobic exercise and mental exercise such as games, puzzles, and new mental challenges. A recent study has shown that a Mediterranean type diet with fish, fruits ...
Ways to improve your odds against cognitive decline, dementiaWCVB Boston

all 8 news articles »


Valley News Live

First Full-Scale Disaster Exercise with New Airport Fire Department
Valley News Live
"The exercise was actually a little smaller than what we've done in the past and that's because of the transition with the guard firefighters going away,” explains Airport Fire Chief David Bush. “We lost 28 firefighters and then the airport started ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.