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:

Study suggests lack of exercise is more deadly than obesity
wreg.com
MEMPHIS, Tenn. — Memphis has been named one of the unhealthiest cities in America, but at least one new study could get folks in the Bluff City moving. Researchers at Cambridge University say a lack of exercise is twice as deadly as being obese.



Tampabay.com

Schools promote healthy living by making good food, exercise choices fun
Tampabay.com
Koslin went on to tell students how many servings of fruits and vegetables they should eat per day, and emphasized the importance of exercise by challenging the kids to a relay race in which they skipped, ran, and jogged their way to baskets containing ...



Telegraph.co.uk

Jean Chatzky: Exercise on the cheap
Bankrate.com
"With the huge growth of online training technology, there are free workout apps available that can teach you how your body works, provide suggestions, and give you ways to track your workouts and exercise program," says Anthony Wall, the director of ...
Fitness Truths: how to pick your perfect exerciseTelegraph.co.uk

all 3 news articles »


Teachers to learn about link between exercise learning
Shreveport Times
Area teachers and the public are free to attend two events on Thursday and Friday dedicated to improving student achievement by focusing on the connection between exercise and enhanced learning ability. Inspired by the book “SPARK: The Revolutionary ...



Daily Mail

Just TEN minutes of exercise a day can protect against a heart attack or stroke
Daily Mail
You don't need to run a marathon or become a bodybuilder to protect your heart. It takes just 10 minutes of exercise a day to drastically reduce the risk of a heart attack or stroke, the British Heart Foundation (BHF) said today. Making small changes ...
Study shows worsening health trends amongst ScotsGlasgow Evening Times

all 10 news articles »


How One Woman Overcame Her Exercise Addiction
Shape Magazine
I can trace the roots of my exercise addiction back to the first time I snuck off to my room to do jumping jacks, lunges, burpees—anything that would up my heart rate and help me take control of my body. It started after my parents sent me, at 13, to ...



KTUU.com

JBER plans brief gate closure, noise during Thursday exercise
KTUU.com
Anchorage residents can expect loud noises and warnings broadcast on loudspeakers from Joint Base Elmendorf-Richardson Thursday, as base officials conduct an exercise on dealing with an active shooter. According to a statement from JBER, the exercise ...
Only a test: JBER warns of 'active shooter' training exercise ThursdayAlaska Dispatch News

all 4 news articles »


Tech Times

Pre-breakfast Exercise More Effective for Weight Loss, Helps Burn More Fat: Study
Tech Times
The study involved healthy young men who were divided in three different groups with different exercise routines. All the participants were asked to consume a diet that comprised about 30 percent additional calories and around 50 percent extra fat than ...
Pre-breakfast exercise helps with weight loss and insulin resistance, study findsSydney Morning Herald

all 6 news articles »


KHON2

Cybersecurity exercise simulates threat on Hawaii ports
KHON2
That challenge was tackled by the U.S. Coast Guard, and several maritime and government agencies this week in a joint cybersecurity exercise. “In the state of Hawaii, our maritime industry is absolutely critical to us as a state and to the nation, and ...

and more »


Cincinnati.com

Column: Exercise your right to stay well
Cincinnati.com
Getting off that couch may be the hardest but the most rewarding exercise you can do. Grab some hand weights instead of snacks, or use a stationary bike while watching your favorite shows. These minimal changes can get you thinking in the right direction.


Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.