“I don’t have time to warm up or cool-down” or “I’ll stretch later.”
These common phrases are like a Chip on Your Shoulder to group fitness instructors and personal trainers around the globe, yet are heard regularly.
You’re all set to do a workout, so you walk out your front door, go on a three-mile run or one-hour spinning, then quickly took shower and get on with your busy day. If you are one of those who intend to concentrate more on the actual or real workout and never ever really bother to warm up before or cool down after, you may have to rethink your way. That’s because on a regular basis doing pre- and post-workout routines is key to feeling your best and evading injury.
FIRSTLY: THE IMPORTANCE OF WARMING UP BEFORE WORKOUT
“Warming up prepares your body for the workout you’re about to do,”. “It increases your body temperature and raises blood flow to your muscles.” Those two things are most important and will help you do better during your workout and reduce your chances for injury.
“When you start a workout/exercise, you put physical stress on your body,”.“If you don’t do warm up properly, you’re more prone to sprain a joint, tear a muscle, or slip a disc in your back.”
So how would you like to go about it now? Think about moving your body to lose everything up. Begin with Dynamic Mobility drills like wrist rotation, elbow flexion and extension, torso rotation etc. you watch the video to see complete warm up. And then Go for light cardio to raise the temperature of your core like easy jumping jacks, light marc etc. On an EndNote, if you’re planning on strength training, do easier versions of the moves you’re going to do in the workout. So if you’re going to perform deadlifts, bent over row or bench press perform the same motion a few times without a bar.
THE IMPORTANCE OF COOLING DOWN: AFTER WORKOUT
It’s very normal to get on with your day as soon as you finish up with your workout but build in a few minutes routine for a cool down. “Without a cooldown, blood may pool in the lower extremities and muscles, and blood pressure stays high,”. “Cooling down properly makes the body to reverse those effects and remove waste from your muscles, optimizing recovery and reducing pain and injury in the coming days.”
The key to cool down is gradually going down in intensity. If you run, switch to a jog or walk. If you were swimming, take a few easy and gentle laps. You’re good to go when your breathing and heart rate feel closer to normal. Lastly, wrap it all up with some stretching. “You’ve primed your muscles already and everything’s loose, so now is the perfect time to increase your range of motion,”
This article is not purposed to substitute for informed medical/health advice. You should not use this information/knowledge to treat a health problem or condition. Always consult your doctor/physiotherapist before changing your starting a new fitness routine if you have any health or medical issue.