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Cooling Down:
The cool-down is similar to the warm-up in that it should last 5-10 minutes and be done at a low intensity
(50-60 percent of your max HR). After you have completed your cardiovascular exercise work out plans
and cooled-down properly, it is now important that you stretch the primary muscles being used.
Identifying the components of an effective and safe warm up, and executing them in the correct order is
critical. Stretching is only one part of an effective warm up and its place in the warm up routine
is specific and dependant on the other components.
The four key elements that should be included to ensure an effective and complete warm up are:
The general warm up:
This phase of the warm up consists of 5 to 15 minutes of light physical activity.
The aim here is to elevate the heart rate and respiratory rate and increase blood flow.
Static stretching:
Next, 5 to 15 minutes of gentle static stretching should be used to gradually lengthen
all the major muscle groups and associated tendons of the body.
The sports specific warm up:
During this phase of the warm up, 10 to 15 minutes of sport specific drills and exercises should be used
to prepare the athlete for the specific demands of their chosen sport.
Dynamic stretching:
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part
past its usual range of movement. The force of the bounce or swing is gradually increased
but should never become radical or uncontrolled.
Dynamic stretching carries with it a high risk of injury if used incorrectly.
It should only be used after a high level of general flexibility has been established.
All four parts are equally important and any one part should not be neglected
or thought of as not necessary.
Warming-up, stretching, and cooling-down are very important to every exercise session work out plans.
They not only help your performance levels and produce better results, they also drastically
decrease your risk of injury.
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