Warm Up, Cool Down

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

• Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.

• Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).

• Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.

Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

• Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.

• Stretching:

• Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.

• The stretch should be strong, but not painful.

• Do not bounce.

• Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.

To read this article in its entirety, please click on the following link below:

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Warm-Up-Cool-Down_UCM_430168_Article.jsp#.V42lqpMrJE4

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