The Importance of Warm-Ups and Cool Downs

The warm-up and cool-down phases of a workout are essential for a proper and effective exercise but are often overlooked and forgotten about. This may be because warming up and stretching are not exciting to most gym goers. This could also be attributed to time or lack there of in ones daily routine. However, the most common reason to why warming up and cooling down are not a consistent part of an exercise routine is the lack of knowledge associated with the two. The two phases have a variety of benefits as well as risks if not performed properly or even performed at all.

Over the course of this blog I will go over what it means to properly warm-up and cool-down and address all of the benefits that are associated with the warm-up and cool-down phases of an exercise. So, What does it mean to be in the warm-up phase of your workout? This phase is done prior to the workout itself and should last about 10 minutes. The goal of this warmup is to prepare your body for the physical demands you are about to place upon it. Dynamic stretching is the technique most commonly used and are designed to mimic the movements your body is about to endure. These stretches are meant to get the body moving. Some examples include; leg swings, walking lunges with a twist and arm swings. Walking or light jogging are also great warmup exercises. There are a variety of benefits that come with a great warmup. A good warmup will prepare your body for the exercise itself. Loosening up your muscles will make them less likely to encounter any type of injury as the muscles are prepared for the increased tension. If you are warming up for a particular sport this will make for better performance on the field as the body is ready and prepared for the particular activity. On the other hand, we also have a cooling down phase. Cooling down after a workout aims to gradually bring your heart rate and blood pressure down to its normal level in a safe manner. This phase should also be about 10 minutes long and consist of light jogging or walking as well as a variety of static stretches. Static stretches are held passively for a prolonged period of time while increasing flexibility and range of motion. In addition to increasing flexibility, recovery of your muscles are a major benefit. After an exercise lactic acid builds up and takes time for your body to remove it. Cooling down exercises help aid this process, helping to speed up the recovery process. Reducing muscle soreness is another positive related to cooling down. If you have ever been sore after a workout for a prolonged period of time you know what I’m talking about.

As a whole the warm-up phase is critical to preparing your body for the additional stress it is about to endure. While the cooling down phase is about body recovery and future injury prevention. Both need to be apart of your exercise routine every single workout to maximize the above benefits. So, next time you hit the gym make sure you add a good warmup before your workout and a relaxing cool down afterwards!