Warm Up, Cool Down
What are warm-ups and cool-downs?
A warm-up is a light activity to get your body ready for exercise. It's like warming up your car before you take it for a ride. It includes light cardio and sometimes stretches.
A cool-down is a gradual slowing down of your body after exercise. It includes light cardio and stretches.
Each takes about 5 to 15 minutes.
Why warm up and cool down when you exercise?
Warming up gets your muscles and heart ready for activity. It warms your muscles. It increases your breathing and heart rate slowly, allowing your body to get used to it.
Cooling down slows your heart rate gradually and helps get your muscles ready for the next time. Stretches at the end make you more flexible.
They can help you to prevent injury and cramps, and lower muscle soreness.
Let your body get used to starting or stopping exercise slowly. If you start or stop too quickly, you could feel dizzy or sick, or pull a muscle.
It doesn't take much time at all. And it can save you trouble later!
Warm-ups
Do some light cardio to get your heart pumping. You can learn a set warm-up routine or do your planned activity at a slower pace for a brief time. For instance, if you plan on running or biking, walk or bike slowly first.
Add a few minutes of gentle stretching after you warm up.
Cool-downs
Slow down the pace of your activity for a brief time to slow your heart rate.
Stretch all major muscle groups that you used. Be gentle. This will make you more flexible.
It's good to stretch when you're cooling down because your muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscle cramping and stiffness.
And it can feel really good. You'll learn all about stretching in this program!