The Importance of Warm-Ups and Cool-Downs
Warming up and cooling down are the most important aspects of a workout of an athlete, and they’re the ones which are overlooked by the most. They are crucial for your performance, and most athletes don’t understand the opportunity cost of not doing so. The chances of injury increase, efficiency while playing decreases, and the list goes on. In his article we have highlighted some of the key benefits and importance of warm-ups and cool-downs.
Warm-Ups
Warming up muscles before a workout can be thought of as warming up a car. The car won’t go full throttle before the engine warms up, so you gradually increase your speed. Your body is quite similar, warming up increases the flexibility and temperature of your body, and makes your workout more efficient and a lot safer. A warm-up before a moderate or vigorous intensity workout allows a slow increase in your heart rate and breathing.
A good warm-up helps you with
- Increasing the flow of blood to the muscles in use, preparing them for the coming workout and it also helps in reducing the chances of your muscles getting sore.
- Lubricating your joints, reducing the chance of injuries by bringing elasticity to the tissues.
- Increasing blood flow to the heart, conditioning it gradually for increased activity while avoiding a swift increase in blood pressure.
- Speeding up the transmission of nerve impulses which Improves your reaction time and coordination.
- Delivering increased oxygen and nutrients to your muscles, which in turn helps in reducing shortness of breath.
- Increasing your body temperature, which allows you to work out longer and harder while reducing the risk of connective tissue and muscle injuries.
Cool-Downs
Cooling down after a workout is equally important as warming up. After a workout, your heart is still racing which is a lot faster than normal, your body temperature is higher and your blood vessels are dilated. If you stop too fast, you could feel sick or pass out. A cool-down after physical activity lets your body gradually decrease all this at the end of the episode.
A good cool down helps you with
- Reducing the buildup of lactic acid, which leads to muscles cramps and stiffness.
- Preventing pooling of blood, flowing the blood back to the heart rather than letting it pool in the muscles that have been used in the workout.
- Gradually bringing down the heart rate.
- Preventing passing out by making sure that the brain continues to receive an adequate supply of oxygen and blood.
- Circulating oxygen and blood to the muscles, restoring them to their pre-workout condition.
And there you have it. Hopefully this post gave you an insight into why Warm-Ups and Cool-Downs are so crucial for your workouts.
So go ahead and start warming up for your next workout!
