Pantelis writes:
We all have busy lives and we constantly try to fit as many activities during the day as we possibly can. Everyone wants to walk out of the office and start running or go to the gym and head straight to the weights section. When it comes to exercise people skip their warm-up, stretching and cooling down either to save time or because they find it boring. What they don’t realise is that failing to properly warm up before exercising and cooling down afterwards can lead to reduced performance and even injuries, like pulling a muscle, tweaking a tendon, bone, or joint which would result in time been missed from training. Below is an article from the authors of Worldrunning.com which explains some of the basic principles behind warming up, cooling down and stretching. This article is for runners, however, the principles can be applied to all sports and to everyone.
These are aspects of a runner’s session that can so often be overlooked. But as anyone who has pulled a hamstring on a cold day because they didn’t warm up properly will tell you, it matters in terms of injury prevention and maximizing performance.
Warming up
A warm up is important because it prepares the body for aerobic activity. You are warning your body that a more intense level of activity is imminent, both physiologically and mentally. A proper warm up should increase your heart rate, speed up your breathing and warm up the muscles with increased blood flow. You are definitely not looking to mimic the intensity of your workout or you will tire yourself out before you even get started. But by beginning your run at a gentle jog or even a brisk walk, you will gradually begin to cajole your body into action and lightly glow or even slightly sweat.
Dynamic stretching
Stretching before exercise matters because it can help prevent muscle soreness and stiffness after your run. There are two types of stretches you could do; dynamic and static. Athletes and coaches recommend dynamic stretching before a workout and static stretching as part of their cool down.
What does this mean?
Well dynamic stretching involves controlled movement of major muscle groups (hamstrings, calves, quads and hips) which is designed to wake them up. For instance this would mean exercises like leg lifts, hip swings, leg lunges and kicks. They warm the muscles and stimulate blood flow to the areas that will be working hardest for the duration of your workout. The reason dynamic rather than static stretching is preferable at this stage of your workout is injury risk. Static stretching of cold muscles, which could involve holding them in a fixed position for a sustained length of time, poses an injury risk and is to be avoided. If you think about it, a warmer muscle is much less likely to tear as a result of an abrupt movement than a cold one. So aim for 5-10 minutes of stretching at this stage.
Once you’ve finished your dynamic stretches you are ready to embark upon the active stage of your warm-up. The duration of your warm up and what you do depends on how far you intend to run. But keep it varied, so you don’t get bored with it and potentially a little lazy with your execution. For example, you could choose a gentle jog one day then a brisk, longer walk the next. Try different things to keep it fresh and interesting. And try not to cut corners. It could affect your performance and heighten the risk of injury. Again, aim for 5-10 minutes of warm up activity here.
Cooling down
Cooling down after your workout is designed to return your body efficiently to its resting state. Just as the warm up prepared your body for action, the cool down is a physical and mental signpost that the hard work is done and that normal order in terms of bodily functions, will now be resumed. You need to allow your heart rate to drop gradually and your blood pressure to drop sensibly, as well as a gradual reduction in the temperature of your muscles, especially if you’ve had an intense workout. The benefits of a decent cool down include reduction of muscle stiffness, the flushing out of toxins and lactic acid, improved flexibility, and injury prevention. It also prevents the pooling of blood in the extremities, which can occur if a vigorous workout comes to a sudden halt and the activity level drops suddenly.
Just as you warmed up with either a brisk walk or a gentle jog, do the same as part of your cooling down routine. For 5-10 minutes make sure your exertion level is much lower than the intensity of your run. If you do, you will successfully lower your heart rate and gently get your body back to normal.
Static stretching
Once you’ve finished the active stage of your cool down it is time for static stretching. This should be done at the end of your session to improve flexibility, re-establish a normal range of movement for your body and reduce the potential of any stiffness or soreness by beginning the process of realigning muscle fibres. Stretching now will also relax the tension in the major muscle groups after the exertion of the run and it will maintain the circulation to those areas that have worked the hardest. Static stretching, as the name suggests, does not involve the movement of dynamic stretching. Instead focus on your hamstrings, calves, IT bands, hips and quads with a single still stretch to elongate the muscle for at least 30 seconds. There are a variety of different stretches for each group you can choose. But remember it is important not to bounce during these stretches or push it too far. If it hurts than pull back a little. 5-10 minutes of stretching here will kick start your body’s recovery process and prepare you for your next run.
Source:
http://www.worldrunning.com/articles/warming-up-cooling-down-and-stretching/
