Warm-up and cool-down

Questions to be answered after todays lesson What are the 3 parts of a workout? How long should the warm-up be? What should happen physiologically during a warm-up? How does your body react? What are the reasons or benefits to a correct warm-up? What is an example of a warm-up? How long should a cool-down be? What should happened physiologically during a cool-down? How does your body react? What are the reasons or benefits to a correct cool-down? What is an example of a cool-down? Why should you NOT stretch during the warm-up? Or in the beginning of the warm-up?

The Warm-up The purpose of the warm-up before a workout or a sport is to prepare the body for the activity

The Cool-down The purpose of the cool-down after a workout or sporting activity is to bring the body back to its normal state, prevent soreness and injury and avoid pooling of blood.

Warm-up and Cool-down https://youtu.be/tH2Q5abIeIs

What are the three (3) parts of a workout Beginning = Warm-up Middle = Workout End = Cool-down

How long should a warm-up last? 5-10 Minutes

Benefits of warming up Less chance of injury Better performance Increased flexibility Better range of motion Increased muscle stability

Physiological effects of warm-up - During a warm-up your body should… *** Increase breathing rate (faster breathing) *** Increase heart rate (feel heart in chest) ***Increase body temperature (begin to feel warm on the inside and sweat) Increased blood flow Lubricating of joints Stimulate muscles to be used in activity Increased oxygen carrying capacity *** = you can see or feel this happening to your body…

Examples of warm-ups Walk/light jog before your run or track workout Dynamic movements Light laps in pool or walking in pool before your swim Sets of cardio and basic muscular movements before a circuit or weight training Jumping jacks, high knees, burpees, squats, push-ups Sport specific warm-ups – depends on sport

should I stretch in the warm-up?? No!!!!!

How long should a cool-down last? 5-10 Minutes

Benefits of COOL-DOWN Decrease muscle soreness or tightness Avoid fainting or dizziness (pooling of blood) Increase flexibility

Physiological effects of cool-down - During a cool-down your body should… *** Decrease in breathing rate (breathing goes back to normal) *** Decrease in heart rate (back to before the workout) *** Gradually cool body temperature (may still be sweating) *** Return muscles to their regular tension state (through stretching) Prevent venous pooling of blood *** = you can see or feel this happening to your body…

Examples of cool downs After a run or a cardio class or any activity that raises heart rate walking low intensity aerobic movement (side to side steps) light bike or swim should be done until the heart rate is back down below 110 BPM and after heart rate is down stretching should be done After cardio or muscular work Stretching!!! Stretch the muscles that were worked in the workout

Questions to be answered after todays lesson What are the 3 parts of a workout? How long should the warm-up be? What should happen physiologically during a warm-up? How does your body react? What are the reasons or benefits to a correct warm-up? What is an example of a warm-up? How long should a cool-down be? What should happened physiologically during a cool-down? How does your body react? What are the reasons or benefits to a correct cool-down? What is an example of a cool-down? Why should you NOT stretch during the warm-up? Or in the beginning of the warm-up?