By, Megan Bly, DPT, CLT
Did you know the warm up and cool down of any workout is just as important, if not more important, than the workout itself? In order to prevent injury, a proper warm up is necessary and should be fairly dynamic in nature. A good warmup also helps rev up your cardiovascular system to warm the body and increase blood flow to your muscles but should not leave you exhausted. A warmup should be performed right before working out, focusing on large muscle groups, with a low intensity. The warmup could include a short walk prior to starting a run, jogging in place, or doing jumping jacks before doing a cardio workout or lifting weights. Exercise or sport specific movements may also be necessary. Here are a few examples:
- To warm up for a brisk walk, walk slowly for 5 to 10 minutes
- To warm up for a jog/run, walk briskly for 5 to 10 minutes
- To warm up for a weight lifting session, perform similar motions without weights and through partial range of motion
Similarly, the cool down helps the body recover to its pre-exercising state of decreased heart rate and blood pressure. The cool down can include more static type stretches, or activities that are very similar to the warm up. Specific static stretching should be performed following your workout, when muscles are warmed up. Stretching can help to improve flexibility and range of motion. It may further aid in performing your sport better as your joints can move through their full range of motion. Here are a few examples you can incorporate as part of your cool down:
- After going for a brisk walk, walk slowly for 5 to 10 minutes
- After going for a run, walk briskly or slowly for 5 to 10 minutes
- After performing a cardio or weight lifting workout, perform specific stretches for large muscle groups
If you find that you’re having difficulty or pain with any of these, give us a call! 269-459-6212