Warm Up, Cool Down and Stretching :
Warming up and stretching are essential, but they are not the same thing and should not be done at the same time. Warming up is as simple as a slow easy walk for ten minutes. It is necessary in order to prepare the body for exercise. Warming up should always be done first. Once exercise begins, the metabolic by-products (toxins) of muscle activity need somewhere to go. Warming up ensures that a sufficient amount of blood is circulating prior to exercise, so that these by-products can be carried away to the liver for detoxification and elimination. Warming up also increases the amount of free-floating fatty acids available for fuel - our desired energy source. Also, up to 80% of the blood in the organs will be transferred to the muscles during stressful activity. Warming up allows for this to happen slowly and gradually, decreasing the overall amount of tissue stress. Ten to fifteen minutes is all that is required for a proper warm up period.
After a brief warm up period, stretching may be performed. The added circulation from the warm up period allows for greater elasticity and flexibility of the tissues during a stretch, both of which decrease the chance for injury. Do not stretch through the point of pain and do not bounce when you stretch. Stretching beyond the normal range of motion may temporarily increase flexibility, but it also leads to micro injury. The best form of stretching is a static-active stretch. This means that you perform a light stretch, moving slowly to a point of resistance, and contract the opposite muscle for 10-20 seconds. For example, if you want to stretch the muscles on the back of the right leg, mildly contract the muscles on the front of the right leg for about 20 seconds.
The cool down is just as important as the warm up. Cooling down allows a gentle return of the blood to the various organs. If we stop suddenly after exercise, the blood rushes too quickly into the organs, bringing with it the many chemical waste products that were produced. Since most of our blood is stored in the organs when we are not active, many of the chemical waste products will be trapped there as well. This leads to chemical stress and potential toxic buildup. If severe enough, all the aerobic benefits from the exercise can be lost. Also, the cool down is the first stage of the post-exercise recovery. Recovery from exercise is just as important as the exercise itself. Simply go gradually slower than the exercise pace until your heart rate is about 10 - 20 beats above your resting heart rate. This should only take about ten minutes and is all that is needed.
You will begin to get to know more about your body and its specific needs before, during and after exercise. Always try to "tune in" to what is going on in your tissues as you exercise. The body gives us many warning signs; we need only to pay attention and heed its call.
👉 What Is Exercise?
👉 What Is The Best Exercise For Our Bodies?
👉 Fitness vs. Health.
👉 The Anaerobic System.
👉 The Aerobic System.
👉 Exercise Goals.
👉 How to Start.
👉 Target Heart Rate.
👉 Without A Heart Rate Monitor.
👉 What to Expect.
👉 Selecting a Program.
👉 The Emotional Component.
👉 Warm Up, Cool Down and Stretching.
👉 Maximum Aerobic Function Test (MAF).
👉 Summary.
👉 When to Add Other Exercises.
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