Warming up and cooling down

Preparing your body for exercise with a proper warm up is crucial. Warming up before exercise will increase the blood flow to the working muscles which will decrease muscle stiffness, decrease injury and increase performance both physically and psychologically. The same is for after exercise a proper cool down is just as crucial as warming up.  Cooling down means bringing your body back to the normal state it started in.

Before

A proper warm up should consist of some low intensity cardio.  A slow jog for a few minutes works great or the activity you’re planning on doing just at a low intensity. This is the part that will warm up the muscles and after you’re warmed up its time for dynamic stretching.  For a long time the norm has been static stretching before exercise but research has shown that isn't the best way.   Dynamic stretching consists of slow controlled movements through a full range of motion. Unlike static stretching which involves lengthening the muscle to its end range by holding the stretch for a long period of time.  The dynamic stretching you incorporate in your warm up should be appropriate to the specific sport or outdoor activity.

After

Bringing the body back to normal after exercise especially intense exercise is very important.  A cool down brings the heart rate and respiratory breathing to normal levels.  It also helps your body flush out some of the toxins that build up from exercise.  When exercise is suddenly stopped blood pooling can occur.  Blood pooling is the buildup of toxins in the body because the force that circulates them during exercise is stopped allowing them to build up causing swelling and pain.

Three steps to a cool down

 #1 Gentle exercise- Low intensity exercise for 5 to 10 minutes helps lower the heart and bring the body back to normal.  For example a light jog or walking anything that will help bring your heart rate and respiratory system back to normal. Make sure that the activity is less intense then prior one.

#2 Stretching- This is when static stretching comes into play hold a stretch for a minimum of 15 seconds.  This will help relax the body, relieve tightness in body and increase range of motion. Proper stretching after exercise will improve recovery time meaning you will feel better faster.

#3 Refuel- Refueling after exercise is just as important as fueling before exercise.  Making sure your body has the proper nourishment after exercise will help the recovery process.  Carbohydrates, proteins, and fats along with plenty of fluids are the proper supplies that your body will need.  Stay away from highly processed foods. Your body needs high quality materials to rebuild.  Avoid alcohol.  Alcohol is a diuretic and can dehydrate the body even more.  Stick with fluids high in electrolytes.

Contact: Fitness Expert Outdoor at (206)227-8612
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