Warm-up and Cool Down

A warm-up and cool down period should be a part of every workout program. It should include activities that are enjoyable and easy to do. Warming-up before exercise helps limber up the body and prepare it for the work of more strenuous exercise. A cool down period after exercise prevents dizziness.

Warming-up helps to keep muscles from being injured and helps make more energy during exercise. A warm-up period gets the blood moving faster through the body and improves movement of the joints. With more blood going to the muscles, they are able to use sugar and fat to burn calories and make energy for the exercise.

Warm-up by doing the same activity, but at a slower rate. Walk before jogging. Jog before running. Before weightlifting, an aerobic activity can be done slowly like stationary bicycling, walking on a treadmill, or stair climbing for 5 to 10 minutes. The warm-up should get the heart beating at 50 to 60 percent of the maximum heart rate. Breathing will be harder than normal, but not as hard as during the actual exercise.

Stretching should be part of the warm-up and cool down. Stretching should always follow the warm-up to prevent injury to the muscle. Stretches should stretch the muscles that will be used during the exercise. They should be done slowly, and held for 30 to 60 seconds. The stretch should feel tight, but not painful. The stretches should not involve any bouncing.

A cool down period should always follow vigorous exercise. A 10 to 15 minute cool-down period allows the heart rate and breathing to return to normal. Slow walking will prevent blood from staying in the legs. If the blood stays in the legs, it can cause dizziness and blackouts.

Stretching exercises should be done again. A certified exercise leader can help with exercising safely and correctly.

The specialists at Saint Vincent Sports Medicine offer PPT – Performance, Prevention and Treatment – strategies for athletes of all ages. For more information about the exercise that’s right for you, contact Saint Vincent Sports Medicine at 814-866-3466.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.