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February 26, 2013

Warm-ups, cooldowns important

Many people tend to skip incorporating a proper warm-up and cooldown into their workout programs. 

This is commonly avoided in order to save a few minutes at the gym. However, individuals who neglect these pre- and post-workout activities are missing out on some essential health and fitness benefits. 

WARMING UP

Warming up before exercise is beneficial for several reasons. It may help prepare your body for both aerobic and anaerobic activity. A warm-up session gradually increases the working capability of the cardiovascular system. As a result, there is a surge in blood flow to the body’s periphery (muscles) and an increase in core body temperature. 

This pre-workout activity improves the elasticity of muscles and joints, engages neural pathways and stimulates muscles in preparation for performance. Lubricating fluid is also dispersed throughout joints in order to reduce friction during movement. 

Increases in body temperature also increase the disassociation of oxygen from hemoglobin to myoglobin. Therefore, oxygen is made more readily available to the muscles during activity. 

There is an increase in the speed of nerve-impulse transmission and a reduction in muscle viscosity. Reduction in muscle viscosity encourages muscle suppleness, which enhances mechanical efficiency and power. 

In other words, warming up will prime the body for fitness activity and minimize the risk of injury. Without a proper warm-up, injuries could include sprains, strains, swollen muscles and joint issues.

There are different types of warm-ups just as there are different ways to exercise. Typically, warming up includes doing the same type of activity you would be doing during regular exercise but at a lower intensity and slower pace. This is performed at a gradual progression. For instance, a proper warm-up for a run would be a brisk walk transitioning into a jog. 

Warm-up activities should include stimulating large-muscle groups before progressing to sport-specific movements. For resistance training, one would perform a set of repetitions at up to 50 percent of the target-workout intensity. Individuals should work to a light sweat with minimal fatigue. Dynamic warm-up routines act by challenging your flexibility, mobility, strength and stability all at once. These could include lateral shuffles, elbow circles, high knees, lunges, as well as other functional movements. Dynamic warm-ups are vital for athletes to perform at their optimum level.

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