Why Warm-up, Cool Down & Stretch

Posted by Ruby on July 22, 2010 · Leave a Comment

I don’t want to sound like a scientific journal, or a nagging prune, so I’m just going to be straight with you. You MUST incorporate a warm-up, cool down and a stretching routine to your workouts, consistently!

This is extremely important. You will reach your goals more effectively in the long run, reduce excessive tension on your body, muscles and heart, caused by stress on the body from working out!

These three components are important elements of a workout regime, that you must commit to not on a “whenever I want to” basis, or “whenever I feel like it” basis, but on an “all the time” basis, this should not be one of those things that you did ‘yestertoday’ and might incorporate next week.

I know we all have read about the importance of these three elements. We have heard about them on television, even viewed them on billboards, we are inundated with an ocean of information on the web…and there is a reason for that. These are all signs, signs that we need to take what we do to our bodies seriously.

The skinny of it is: LISTEN and PRACTICE to what the professionals say, they know!!! It won’t burn a hole in your pocket, there is no extra cost involved, its a win-win for you, a positive gain that only enhances your well being.

I think you get the picture…

Warming up, stretching and cooling down are important for you and your body-like flossing and brushing are to your teeth- you’d never miss that, would you?

Let me explain:

The benefits to incorporating a warm-up, stretch and cool-down to your routines are simple. I’m not going to get into the mechanics or the science of it- I’m not a scientist, just someone who understands the importance of exercising with proper technique and providing the body with proper relief- I do it for myself!

Warm up Whys?

Exercise and warming up cold muscles, connective tissues and tendons (so to speak) are important because they allow us to obtain maximum and optimal results-the best we can do! They allow the muscles to be further stretched without tension (increases range of motion of muscles and joints), which may lead to injury, or discomfort otherwise. Cold-muscles and tendons are believed to be more prone to damage, since they are more likely to tear. Have you ever thought you tore a ligament or muscle? Only to find that you may have pulled a muscle or ligament…can you imagine the pain associated with a tear? I’m not going to take you there.

Furthermore,

Warming up will relax the muscles of the body, which will allow them to be stretched effectively
Warming up will gradually increase the heart rate and prepare the heart and lungs for strenuous exercise to follow
Warming up provides muscles with an adequate amount of oxygen supply, which in turn will reduce the accumulation of lactic acid, and reduce premature fatigue of the worked muscles (have you ever felt that burning sensation in the muscle or body part you were working out? that is caused by lactic acid build up)

Stretch Whys?

Many people skip this important step, there is not enough evidence that stretching will prevent injury, however your body and mind will definitely benefit from stretching.

It is a good idea to stretch after the muscles have warmed up, usually after your warm-up, or even after your exercise. Some people may incorporate forms of stretching in their cool-down, after their work-outs. This is a FABULOUS idea!

Other times, you may want to incorporate a stretch during the workout. This is something I do myself many times. Often I will incorporate a stretch during my workout, to break up the tension and decrease the lactic acid build up, which allows me to eventually complete my work-out with vigor. I may end the workout with another stretch as my cool down also.

Aside from physical benefits, stretching also provides many mental benefits. Have you ever taken YOGA or PILATES?

I can not tell you how many times after an extensive cardio session (usually the first part of my workout routine), my mind starts to play tricks with my body, telling it to stop performing and to skip the second part of my workout routine (strength training)- just call it a day!

Many times I have thrown in the towel, and succumbed to my mind- fully knowing that my body was more than ready to complete the workout. And if you are like me and hundred’s and thousands of others out there who workout avidly or every now and then- that feeling of guilt follows you around like an elephant’s shadow. Only we know how we cheated ourselves out of our commitment, and only we know why we are not fitting into our new smaller waist jeans… (Don’t worry that will stay between you and me).

So once and a while I incorporate a little stretch half way through my workout, this allows me to recoup, re-energise and relieve stress from the body for the first half of my routine, which then allows me to complete the second half.

Sometimes, lack of motivation takes over, and that is why investing some time and money into a good personal trainer may become essential- I myself train with a world class trainer. If your budget is tight, feed off of the energy of the others training in the gym (I can not tell you how many times I have run faster or more effectively when another patron of the gym gets on the treadmill beside me), or find a workout buddy who can accompany you and feed off of each other’s energy and motivation. We will talk more about this another day- but back to stretching…

You can stretch during your cool down period, or after your workout on its own
Stretching increases flexibility of your muscles and range of motion in your joints
Stretching enhances posture, which will benefit you with your day-to-day tasks, help you move more effectively in the work place or at home, or while playing with your children or pets
Stretched muscles provide increased circulation of blood, and flow of blood to your muscles
Stretching decreases stress by allowing your body temperature and heart rate to minimise to a resting point, it calms and releases tension
Stretching lowers blood pressure
Stretching may minimizes soreness, which also benefits body performance, many different stretching regimes are used by sport specific injury prevention professionals
Implement stretching to a minimum of three to four days a week for best results

DO NOT:

Stretch cold muscles
Force a stretch beyond the point of mild tension (stretching should not be painful)
Bounce when stretching- it should be fluid and gentle
Hold your breath when holding a stretch. Remember to breath slowly, this allows oxygen to enter the body and reach the muscles

Cool down whys?

The cooling down period is followed by your workout. This period is short, of low-impact and should take place when the body is still warm.

Since stretching is most receptive to warm muscles and joints, the cooling down period may be incorporated with a series of stretching routines.

Cool down is important to take the stress of exercise off your body, and to bring down the heart rate and blood pressure.

Warming up, stretching and cooling down are extremely important, as you can see they provide benefits that we may take for granted. Great job for working on yourself and your health, wellness and your body- but make sure you are doing the right things. Always remember to get the proper go ahead from your General Practitioner or Professionals in the field.

Stay healthy, and have fun!!!