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:

UT The Daily Texan

Science Scene: The exercise sweet spot
UT The Daily Texan
Everyone knows exercise is good for them, but, in several large, recent studies, scientists have tried to identify how much exercise is necessary for health benefits to begin, plateau and end. These scientists are also trying to identify if too much ...



The Guardian

Is one minute of high-intensity exercise really enough to get fit?
The Guardian
Typically, HIIT involves 60 seconds of exercise near your peak ability, followed by a recovery period of the same amount, repeated for 20 minutes, three times a week. Your peak ability is around 80 to 90% of your maximum heart rate. Roughly, that ...



KPRC Houston

Texas Troops in Major Training Exercise At Camp Shelby
NBC 5 Dallas-Fort Worth
"This is the first time that we've had this kind of exercise at Camp Shelby," said Maj. Gen. Augustus L. Collins, adjutant general of Mississippi and commanding general of both the Mississippi Army and Air Force National Guard. The soldiers include ...
Big training exercise through mid-August at Camp ShelbyKPRC Houston

all 24 news articles »


Huffington Post

Exercise In Your Teen Years Pays Off, According To New Study
Huffington Post
In the study, researchers asked 75,000 Chinese women ages 40 to 70 whether they exercised when they were between 13 and 19 years old, and if so, how much they exercised. The researchers also examined the women's general lifestyle habits, including ...
Exercise during teens reaps long-term benefits for women, study showsReuters
Exercise During Adolescence Have Long Term Health Benefits, StudyPioneer News
Exercise in Teen Years Protects Against Cancer LaterNewsmax

all 141 news articles »


wlfi.com

OUTfest Demonstrators exercise their rights
wlfi.com
A spokesman for the group said they wish no malice towards anyone attending the festival, stating that everyone in the group has sins of their own. Rather the group is just exercising their religious and civil rights as citizens. “As a religious sense ...

and more »


DesMoinesRegister.com

Five tips on exercising as a family
DesMoinesRegister.com
More than 26 percent of Iowa kids aged 10 to 17 are obese. That's slightly less than the national average of more than 31 percent obesity for that age group, but more than a quarter of Iowa kids are still carrying around more weight than is healthy for ...



Logistics skills focus of Alameda exercise
Monterey County Herald
The soldiers, nearly all reservists, were taking part in “Big Logistics-Over-The-Shore, West,” a two-week training exercise that began July 25. Along with the former Alameda Naval Air Station, which closed in April 1997, the exercise is taking place at ...
Photos: Army Reserves take part in “Big Logistics-Over-The-Shore West ...San Jose Mercury News media center

all 15 news articles »


Montana Standard

Lunches, exercise classes, bingo offered at senior center
Montana Standard
The center requests a $4 donation; however, the meals costs $5.25 each to prepare. All seniors are welcome for lunch. Salad bar offered at 11:45 a.m. Mondays and Fridays. Meals also can be delivered to senior citizen shut-ins upon referral by a doctor ...

and more »


Greeley Tribune

Kids benefit from a lifetime of exercise
Greeley Tribune
While regular exercise helps promote healthy living at any stage in life, the key to a solid physical foundation lies in early childhood activities. “It's tremendously important in a lot of different ways,” said Dr. Christopher Moore, a pediatrician at ...
Set kids up for healthy life by encouraging exerciseWausau Daily Herald

all 2 news articles »


Care2.com

Best Exercises for People with Neck and Back Pain
Care2.com
This corrective exercise is awesome because it both strengthens your muscles of posture and re-calibrates your sense of being upright. The first few times you do this, it may feel really weird, as if you were pushing too far back or would fall over ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.