This article details how important it is to get a nice warm-up and cool-down period in while engaging in weight or cardio training.
How Important Is My Warm-Up/Cool-Down?
Some people never start a workout without warm up or finish without a cool down. Conversely, some people never warm up before they begin and never cool down after they are finished. These are usually the people who incur the most injuries, as warming up and cooling down is key in injury prevention. They are both extremely important. Read on to find out why.
Both the warm-up and cool down are vital parts to any exercise program and should not be skipped under any circumstances.
Why Is Warming Up Important?
The warm-up is necessary because cold muscles are not very flexible, meaning that they are more likely to be torn or pulled. Warm muscles therefore have a wider range of motion. Before you begin an exercise routine, no matter what it is, warm-up exercises should be performed for 3 to10 minutes, depending on the duration and intensity of your exercise. Muscles that have been properly warmed up perform better. They contract and relax faster allowing you to perform with more power.
Why Is Cooling Down Important?
The cool down is important for several reasons. First, it helps blood pressure to gradually slow down. If you are exercising vigorously and you just stop, blood could pool in your extremities and cause you to become light-headed or faint. Second cooling down also helps you to get rid of the by-products (lactic acid, CO2) of exercising. Third, it allows the heart to slowly return to its resting state. Fourth, it helps to reduce the level of adrenaline in the blood. Perhaps the most important thing the cool-down does is help to prevent delayed onset muscle soreness (DOMS) . This is the soreness that occurs a day or so after an intense workout. Cool downs should be performed for 3 to 10 minutes, depending on the level of intensity of your workout. Be sure to cool down until your heart rate has significantly slowed down.
