Today I will discuss what is the proper warm-up and cool-down, some variations of warm-up and cool-down, and their examples guidelines. How to do the proper warm-up and cool-down.
Proper Warm up Running
A systematic and sufficient warm-up is a must before starting any vigorous exercise session. The warm-up consists of a set of continuous exercises, which are done with a gradual build-up of speed to elevate the body’s core temperature to the point of perspiration.
The beginning of perspiration is a good indicator that we are sufficiently warmed up. During warming-up the temperature of muscles increases. Warmed-up muscle contracts and relaxes more quickly.
Secondly, warming up also helps more blood flow to the muscles. More blood flow means the supply of more oxygen to muscles and hence more energy is available for exercise.
Thirdly, our ligaments, tendons lose their stiffness and become more stretchable. Fourthly, our joints become more flexible.
All these prevent possible injury caused by the sudden load of high-intensity exercise caused by high speed or heavyweight.
No warm-up session is complete without stretching.
Some people start the warm-up session with stretching. This is not a proper way to start. In absence of sufficient elevation of our core temperature, our muscles, ligaments, tendons would remain stiff.
If we stretch them in this condition, we would make them more susceptible to injury. Therefore, the proper sequence of warm-up procedures would be to start with some easy slow body movements.
Then gradually increasing the speed till the point of perspiration and then following it by stretching.
Types of warm up running
(i) Passive warm up
In the passive warm-up temperature of muscles is increased by outside efforts, e.g., by giving a vigorous massage or hot baths. This is not always practical.
(ii) General warm-up
It involves the movement of the maximum number of muscles for overall warm-up. Slow jog followed by 20-30 meter sprints, cycling, skipping, climbing hills or stairs, etc. are a few activities for general warm-up.
(iii) Specific warm-up
Before loading a specific muscle with high-intensity exercise, it is advisable to warm up that specific muscle. For example, a slow jog will be good before starting a run.
Light repetitions of bench press or a few push-ups will be helpful to lift a heavyweight afterward.
The warm-up process may take slightly more time in cold weather.
Better conditioned sportspersons are also likely to take more time. Nevertheless, the warm-up is too important to be overlooked.
What is the Proper Cool-down
Cool-down is the reverse process of warm-up. While warm-up may be compared to the pre-take-off run of an airplane, cool-down is like its taxiing after the landing.
The same set of exercises used for warmup can be used for cool-down also. It involves a gradual decrease in the intensity of exercise before stopping completely.
Cool-down allows the increased heart rate and blood pressure to gradually come down to the normal level.
The cool-down process should be concluded with stretching. In fact, stretching is more important during cool-down than during warm-up.
It helps to reduce blood pooling in exercised muscles and removes lactic acid build-up (which is the immediate cause of tiredness and discomfort).
In the absence of proper cool-down, we may feel discomfort like headache, nausea, cramps, at the end of intense exercise, and stiffness of muscles, tendons subsequently.
A famous word by Hang Watt,
(strength coach at the National Strength and Conditioning
Association)
According to Watts, a good warm-up should be specific to the range of motion you need for that particular workout.
"So if you are about to do an upper-body lifting session, you may want to spend more time on priming your shoulders and thoracic spine (upper back) and activating your core and glutes. In contrast, if you are about to go for a run or do some sprinting intervals, you may want to prime your hips and ankles and activate the glutes as well."
Sample Warm-up Routine:
·
20 inward hip rotations, 20 outward hip rotations
·
20 forward arm circles, 20 backward arm circles
·
3 minutes jumping rope
·
12 walk-outs
·
14 deep reverse lunge to knee raise
·
12 deep reverse lunge to knee raise
·
12 squats with a 10-rep pulse at the end
In Bottom Line:
Warm up Running - How to Perform A Proper Warm-Up and Cool-Down hope you enjoy this article.
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