Warm-Up and Cool-Down Principles and Techniques Debbie Rose, Ph.D. Co-Director, Center for Successful Aging California State University, Fullerton

The Warm-Up Purpose: Increase circulation and heart rate Prepare major muscle groups and joints for further exercise Engage the attention of the participant

The Cool-Down Purpose: Lower heart rate and/anxiety level Bring closure to class and provide opportunity for feedback and review Sustained stretching of muscle groups exercised during class.

Use of Music Select age-appropriate music Instrumental music increases ease of hearing instructions Should be played at a low but still audible volume Music should not be faster than 80 to 100 beats per minute. May need to be slower for more frail participants.

Use of Music Primary purpose of using music is to motivate participants and provide external pacing of movements Be flexible in your approach to choreographing warm-up routines. Older adults may find it more difficult to move to the correct beat and in synchrony.

Warm-Up Activities Walking about the room to the beat of the music, stopping immediately when music is paused Alter walking patterns – forwards, backwards, sideways, etc Reduce walking area to promote more crowded environment Add obstacles to negotiate while walking

Warm-Up Activities Choreographed movement sequences performed to music (seated or standing) Heel and toe raise combinations, foot tapping, heel-toe sequences with alternate feet. Marching (with directional changes) Side step combinations with kicks, leg lifts, etc Wide to narrow step combinations Add arm movements to increase challenge

Warm-Up Activities Advanced rhythmical activities may include: Use of benches for step combinations Performing selected activities on a compliant surface (e.g., marching-in-place, toe tapping, etc Developing add-on dance sequences to promote memory More complicated arm and leg movement combinations

Warm-Up Activities Flexibility: Incorporate more multi joint, dynamic stretches during warm-up. Introduce movements and joint actions that mimic movements to be performed later in class. Progressively increase ROM.

Strengthening Exercises Focus on exercises requiring use of body weight against gravity during warm-up or cool-down. Examples include: Partial squats Lateral leg raises with sustained hold Sustained heel raises One-legged stance (with support) with heel raises added

Cool-Down Activities Sample activities include: Breathing and body awareness activities Relaxation sequences Selected flexibility exercises Foot exercises (without shoes)