Fitness and Exercise: Warming Up, Cooling Down
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Fitness and Exercise: Warming Up, Cooling Down

What is the purpose of stretching? Warming up and cooling down is much as important as the exercise itself. Stretching of the muscles regularly, pre or post exercise, make the muscle fiber flexible and joints loosen. This is useful to soft moderate exercises and for heavy sports and weight training exercises. Try to do mild stretching at least everyday or every other day to keep your intact. If you don’t keep-up, your muscle fibers will shrink back to its original state.

FITNESS AND EXERCISE: WARMING UP, COOLING DOWN

To begin and to end you exercise is just as important as the exercises themselves. The importance of warming up and stretching is forgotten. These pre and post activities will you prevent injuries, while cooling down, stretching and massage will help your muscles limber.

Warm Up Starter

One can find it easier to stretch “warm” muscles than “cool” ones. If possible, run a few easy laps around a track or jog for warming up. A few minutes of moderate jogging can increase blood flow to he muscles, making them to stretch easy and less like likely to be injured.

Good Stretch

Stretching is a comfortable and convenient: one can do it at home, during break from work or while waiting for a bus or train – anytime at all.

  • Stretch the muscles that you use regularly in exercise or muscles you usually use at work.
  • The neck and the shoulder exercise is a good stress reliever. You can use these stretches while at work to relieve the tensions of a busy working day (more stretches on up-coming article: “Best Workouts During Work”).
  • When you begin your first stretch, you should feel a slight tension on your muscles, but remember not to strain it. After your first stretch and exercise, you will feel muscle aches; this may hamper you to continue. But bear in mind that your muscles was just beginning to adopt the stretching, so continue your exercise so your muscles will be flexible and the aching will be gone after a few days.
  • Stretch out slowly, holding the position for 20 to 30 seconds. The tension will slowly diminish. If the tension becomes intense and the stretch become pain, you are straining you’re muscles and must ease out.
  • After the slow stretch, increase the stress by moving half an inch farther. Hold the position for 10 to 30 seconds. The tension will stay the same or diminish slowly. Perform the stretch three to five times.
  • Keep relaxed when you stretch; breath deeply (abdominal breathing) and be sure not to clench your teeth or hold your breath.
  • Try to do mild stretching at least everyday or every other day to keep your intact. If you don’t keep-up, your muscle fibers will shrink back to its original state.
  • A slowly and steady regular stretching is easier on your body – never curve your back or bounce during stretch.

Stretching pre or post workout?

As long as one start out slowly, you may not need to stretch before the exercise. When done on a restrained manner, bicycling, swimming, jogging and walking put little demands on the joints and muscles. You can do a breathing exercise or bending exercise to relieve and calm the mind.

On the other hand, such sports as baseball, basketball, golf, and tennis and racket ball require fast movements putting more demands on the muscles and joints. If you have not stretched before hand, you are candidate for muscle tears and even bone or joint fractures.

Warming up and cooling down is much as important as the exercise itself. Stretching of the muscles regularly, pre or post exercise, make the muscle fiber flexible and joints loosen. This is useful to soft moderate exercises and for heavy sports and weight training exercises. 

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Comments (16)

Bravo Ron! You have another excellent article, I like your illustration too.

Thank you, my friend!

A proper warm up before and a cooling down period after exercising is very important.

Such a relevant article on fitness & working out...Thanks for sharing!

Great tips as summer time is when people are more active they need to remember to warm up and cool down.

Warm up is just to finetune your body before embarking upon any physical exercise or work out.

I have learned a long time ago the importance of warming up. It was a bad experience. Great piece, Kabayan!

Well done, Ron!  Very important information.

excellent as usual

Your article gives expert advice about healthful warming up and cooling down. Thank you!

Thanks everyone for the read, votes and comments -apprecited.

A well done and well illustrated article.

good article

Good health and exercise info, thanks. I enjoy my dynamic stretching before working out. : )

Excellent tips for workout preparations, Ron.

Thanks friends for thoughtful comments and votes.

for those people who llive near sea if they get all these exercise in sport as a event then how they feel , feel much better then expextectation and thrill i am talking about Surfing workouts this is new exercise and you will get full enjoyment through out day and one more importnt of this ia that it refreshes your cardivascular system so problems like head ache and heart failure will never  happen in life an dyou get amazed with to do this.

workouts for surfing
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