Warm Up and Cool Down 02
Transcript of Warm Up and Cool Down 02
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HOW TO WARM UP AND COOLDOWN FOR EXERCISE
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A proper warm-up
and cool-down
periods are animportant part of any
exercise that aims to
develop and maintain
fitness.
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Warm-up
Stretching is notwarming up! It is,however, a very important part of warmingup. Warming up is quite literally theprocess of raising your core body
temperature and heart rate. The warm-up is widely viewed as a simple
measure to help prevent injury duringexercise
The warm-up in general is firmlyestablished as a key to exercising safelyand effectively.
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Warm-up options Warm-up is divided into threephases:
1. general warm-up
2. stretching
3. sport-specific activity
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The general warm-up is divided into
two parts:1. joint rotations
starting either from your toes and working
your way up, or from your fingers and
working your way down.
2. aerobic activityAfter you have performed the joint rotations,
you should engage in at least five minutes
of aerobic activity such as jogging, jumpingrope, or any other activity that will cause a
similar increase in your cardiovascular
output
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The stretching phase of your warm-up
should consist of two parts:1. static stretching
you should engage in some slow, relaxed,
static stretching, start with your back,
followed by your upper body and lower body.
2. dynamic stretchingonce you have performed your staticstretches, you should engage in some light
dynamic stretching. (i.e.,leg-raises, andarm-swings in all directions)
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Sport-specific activity
The final phase of the warm-up involvesrehearsing specific movements that the
athlete will be using during the practice or
the event, but at a reduced intensity. Sport-specific activities improve coordination,
balance, strength, and response time, and
may reduce the risk of injury. Examples include a few minutes of easy
catching practice for cricketers or baseball
players, going through the motion of bowling
a ball for lawn bowlers, shoulder rolls, side-
stepping and slow-paced practice hits for
tennis players, or jogging for runners.
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Why warm up?
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warms your muscles by increasing the
movement of blood through yourtissues, making the muscles more
supple
increases delivery of oxygen andnutrients to your muscles by increasing
the blood flow to them
prepares your muscles for stretching
prepares your heart for an increase in
activity prepares you mentally for the
upcoming exercise
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enhanced physical fitness
enhanced ability to learn and perform
skilled movements
increased mental and physicalrelaxation
enhanced development of body
awareness
reduced risk of injury to joints,
muscles, and tendons reduced muscular soreness
reduced muscular tension
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THE COOL-DOWN The practice of cooling down after
exercise means slowing down your
level of activity gradually.
The best way to reduce musclefatigue and soreness (caused by the
production of lactic acid from your
maximal or near-maximal muscleexertion).
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Cool-down options
Slow jogging or brisk walking. Anotheroption is to jog or walk briskly for afew minutes after your exercise,
making sure that this activity is lowerin intensity than the exercise you havejust performed.
Stretching after your cool-downThe best time to stretch is after yourcool-down, as at this time your
muscles are still warm and most likelyto respond and there is a low risk ofinjury. Stretching helps to relax your
muscles and restore them to theirresting length, and improve flexibility
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Why cool down?
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1. Helps your heart rate and breathing
to return towards normal gradually2. Helps avoid dizziness, which can
result from blood pooling in the large
muscles of the legs when vigorousactivity is stopped suddenly.
3. Helps prepare your muscles for the
next exercise session, whether it's thenext day or in a few days' time.
4. Helps to remove waste products from
your muscles, such as lactic acid,which can build up during vigorousactivity.