If you are one of those who ignored your gym trainer, yoga instructor’s suggestions to do few warming up or cooling down exercises soon after a workout session, then this article is for you.
Many of us tend to skip those extra little steps of stretching body muscles, slow walk, arm raising before heading for a morning workout or to the gym and often blame it on lack of time.
Well, fitness experts strongly recommend warming up and cooling down exercises as they form a vital component of any workout regimen. Of course, a warm and cool-down exercise may take a few extra minutes of your routine schedule, but they also greatly reduce the stress on your heart and muscles.
Why Is It Important To Warm Up And Cool Down?
Warm-ups and cool-downs are an activity performed at a slower tempo and reduced power. It is a vital component of any fitness regimen, whether you are running, jogging weight lifting, swimming or cycling. All it requires 5 to 15 minutes to improve the blood flow, aid in carrying oxygen to the working out muscles, preparing your muscles and nerves for a forthcoming workout, promote mobility and essentially fix your mind and body for the workout ahead. Also Read: 5 Fantastic Cooling Down Exercises To Soothe Your Muscles After A High-Intensity Workout
Several studies also prove that a proper warm-up can avert injuries, muscle soreness and remarkably enhance your performance at the gym. Individuals who don’t face any major problems, injuries or pain, warming up for 3-5 minutes with low-intensity cardio will be adequate.
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The Correct Way To Do
Warm Ups
A short warm-up begins with 3-5 minutes of light intensity cardio and then massaging the tight muscles with a tennis roller or stick roller. Massaging helps to reduce the muscle tension and breaks up the tight muscle tissues which assist you to work out in a full range of motion.
The next step is to start with five minutes of active stretches, for instance, if you are running try warming-up with walking lounges or skipping and if you are swimming do ankle mobility workout and arm circles. Fitness experts recommend that it is beneficial to perform one set of light training exercises before doing heavier ones to loosen up the joints. Also Read: How To Wakeup Motivated For Morning Workouts
Examples of Warm-Ups
Going for a brisk walk, walk slowly for 5 to 10 minutes
Going for a jog, walk briskly for 5 to 10 minutes
Going swimming, swim slowly at first and then pick up the pace
Cool Down
Generally, cool down helps in lowering the heart rate and averts stiffness. Cool down typically means to continue workout for another five minutes at a slower pace and intensity which supports you to relax the body.
Examples of Cool Down
After a brisk walk, walk slowly for 5-10 minutes
After a high-intensity run, walk slowly for 5-10 minutes
After swimming, swim laps cool the body
Stretching
Stretching exercises are generally considered as a routine part of any workout, it is ideal to do them after warm-up or cool-down phase when all your muscles are by now warm. Stretching can greatly enhance flexibility and range of motion in the joints. Moreover, it may also promote your stamina and averts any muscle injury or soreness.
Do’s And Don’ts
Avoid longer warming up if you are going for a high-intensity workout.
Start slowly and give enough time to gradually blow up.
Avoiding stretching when your muscles are warm or cold.
Always practice deep breathing techniques during stretching exercises.
Ensure to hold each stretch from 15 to 30 seconds.
Conclusion:
Remember warm-up and cool-down exercises take just a few minutes and they make all the difference in your exercise regimen and support your body. Take enough time to gradually progress into the warm-up and cool down when you have done with your exercise regimen.
Frequently Asked Questions
Why are warm up exercises important before a workout?
Warm up exercises increase blood flow, loosen muscles, and prepare the body for intense activity.
What is the role of cool down exercises after a workout?
Cool down exercises help relax muscles, reduce heart rate gradually, and prevent post-workout stiffness.
Can skipping warm up lead to injuries?
Yes, skipping warm up increases the risk of muscle strain, cramps, and joint injuries.
How long should a proper warm up last?
A good warm up should last 5–10 minutes with light cardio and stretching.
What are some effective warm up exercises?
Jogging, jumping jacks, arm circles, and dynamic stretches are great warm up exercises.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
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