WHY WARM UP?
Most people will start exercising or do a strenuous exercise without doing warm up. There are reasons why we need to warm up before exercising. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.
Benefits of Proper Warm Up :
- Increased Muscle Temperature - The temperature increases within muscles that are used during a warm up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
- Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.
- Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
- Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
- Increased Blood Temperature - The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.
- Improved Range of Motion - The range of motion around a joint is increased. Therefore, movements at the joint will not be restricted.
- Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production
- Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.
Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various ways, at various intensities until you find what works best for you.
Dangers of Exercising Without Warming Up
If you don't warm-up and just rush into a strenuous cardiovascular workout, the blood vessels that supply the heart and working muscles don't have enough time to dilate properly. This can result in a sudden rapid rise in pressure in the blood vessels which is really dangerous for someone who already has high blood pressure at rest. Chest pain, heart damage or muscle pain can occur. As the blood flow is restricted, there is insufficient supply of oxygen to the muscle which also includes the muscles of the heart.
Besides rapid increases in blood pressure and heart rate, exercising without a warm up can cause arrhythmia (abnormal heart rhythms), early fatigue, potential muscle strains ("cold" muscles are more prone to injury than muscles that have been warmed up) and joint injury (synovial fluid, a joint lubricant, is less "sticky" when body temperature is slightly raised).
WHY COOL DOWN?
During a strenuous work out the body goes through a number of stressful processes. Muscle fibers, tendons and ligaments get damaged, and waste products build up within the body. Proper cool down will assist the body in the repair process.
Cool down will help in the "post exercise muscle soreness." This is the soreness that is usually experienced a day after a tough work out. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. Muscle soreness is caused by tiny tears called micro tears develop within the muscle fibers. These micro tears cause swelling of the muscle tissues which causes pressure on the nerve endings and results in pain.
When the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as "blood pooling."
The cool down helps by keeping the blood circulating, which in turn helps to prevent blood pooling and also removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.
Dangers of Exercising Without Cooling Down
During exercise, the heart and muscles in the legs act as partner-pumps in keeping the blood flowing efficiently between your upper and lower body. When the muscles of the leg contracts, the veins in the muscles are squeezed and the blood is pushed upwards to the heart. Therefore, continuous rhythmic movement in the legs right after exercise is important. If you stand or sit down without moving for a long time, the leg muscles can no longer act as pumps. The blood will have a hard time returning to the heart and will "pool" in the legs. The brain will be in the state of lack of oxygen which can cause the person to faint. Fainting will get you flat on your back, your brain will get the blood it needs and you will revive. It would be wiser altogether to avoid standing still or sitting down right after vigorous exercise.
Now that you have known the dangers and benefits of warming up and cooling down, don’t ignore it when you are exercising. Also bear in mind that cooling down is just as important as warming up.
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