Warming up and cooling down are some of the most-skipped parts of a workout. Yet they are both critical to preventing injury, maximizing your workout, and recovering in the healthiest way. Fitness Plex and Florence Rehabilitation Center often see injuries arise that could have been avoided and we’re here to share all the advantages you’ll gain by warming up before jumping into your workout and cooling down after.
When you begin a workout, you’re moving your body from a resting state to an active one. Your body and internal systems benefit greatly from easing this transition, which is accomplished with a warm up. A pre-workout warmup prepares you for the work ahead!
Your muscles and joints become more elastic, flexible, and lubricated as your body temperature increases from a warm up. This helps you avoid tears, strains, and other injuries that often occur during a workout. Internally, a warm up helps your blood vessels widen, preparing for increased blood flow to your muscles. A proper warm up gets the blood flowing more quickly, allowing oxygen and important nutrients to reach your muscles in time for your work out. This reduces strain on your heart which without a warm up, would have to work extra hard to get the needed blood flow to your heart. A warm up can also enable you to mentally prepare and get in the best frame of mind for a successful exercise session!
Just as with warming up, allowing your body to return to resting state gradually is incredibly important. Your heart pumps at a much faster rate during a workout and your blood vessels are widened, so rather than suddenly stopping, a slow cool down allows your blood flow and heart to return to regular rates safely. Stopping abruptly leads to a sudden drop in blood pressure which can lead to lightheadedness or feeling faint. Another advantage of cooling down post-workout is that your muscles are better able to clear out metabolic waste that builds up in your muscles during a workout. If you’ve ever noticed stiffness or soreness in your muscles hours after a workout, or even the next day, that’s a result of this same metabolic waste left unresolved. Cooling down slowly enables your body to work through this, leaving your muscles clean and clear. Lastly, engaging in post-workout cool down stretches increases your flexibility, range of motion, and muscle elasticity over time. When your muscles are warm and fluid, it is the ideal time for static stretches, where you hold the stretch for a longer period of time.
Similar to a warm up, your exercise cool down routine should last about five to ten minutes with light movement and static stretching.
The personal trainers and physical therapists at Fitness Plex and Florence Rehabilitation Center are well-versed in various warm up and cool down routines. We can guide you through a few versions that will keep your workout sessions fresh and exciting while also protecting your body and internal systems.
Whether you’re just getting back to the gym, engaging in physical therapy, or are looking to heighten your fitness routine, warm ups and cool downs are essential parts of a safe and effective workout. Simply stop by Fitness Plex and we’ll help you stay healthy and active, performing your very best!
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