Importance Of Warm Up And Cool Down In Sports Pdf

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A good warm-up before a workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart. The cool-down is just as critical.

You might be eager to leap into your exercise routine and get on with the day — but don't just dive in. Starting a workout with "cold" muscles can lead to injury. It's important to start each workout with a warm-up and end with a cool-down — and that goes for true beginners, seasoned pros, and everyone in between.

Warming up is a preparation for physical exertion or a performance by exercising or practicing gently beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles. It is widely believed to prepare the muscles for vigorous actions and to prevent muscle cramps and injury due to overexertion.

Warm Up, Cool Down

When commencing a bout of exercise your body needs to make a number of adjustments. These include:. These adjustments do not occur straight away, but require a number of minutes to reach the necessary levels. So the purpose of a warm-up is to encourage these adjustments to occur gradually, by commencing your exercise session at an easy level and increasing the intensity gradually. If you were to start exercising at a strenuous level without a warm-up, your body would be ill-prepared for the higher demands being made of it, which may cause injury and unnecessary fatigue.

Sports and environmental temperature: From warming-up to heating-up

Stretching is a great way to cool down after an intense workout, but can also give your body a quick boost of energy. Do not twist your hips. Focus on core strength, eccentric control and proprioception. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Download soccer drills pdf. Top 5 Dribbling soccer drills.

Time spent on warming up and cooling down may help improve an athlete's performance level and accelerate the recovery process needed before and after training or competition. As a result, the coach may wish to encourage the athlete to regard the warm-up and cool down as an essential part of both the training session and competition itself. Research work by McNair [1] and Knudson [2] suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm-up. By contrast, static stretches are more appropriate for the cool down. Muscle stiffness is thought to be directly related to muscle injury, and the warm-up should be aimed at reducing muscle stiffness.


PDF | Warm up and cool down are integral parts of preparation and recovery from any physical activity. important due to the extreme ranges of motion that International Journal of Sports Medicine, 19(01), 5. Brown.


Warm-Up and Cool Down

The main objective of warming-up is to induce both temperature and non-temperature related responses to optimize performance. These responses include increasing muscle temperature, initiating metabolic and circulatory adjustments, and preparing psychologically for the upcoming task. As a result, this may precipitate neuromuscular and cardiovascular impairments limiting endurance capacity. Preparations for competing in the heat should include an acclimatization regimen. Athletes should also consider cooling interventions to curtail heat gain during the warm-up and minimize dehydration.

Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance. Before you jump on the elliptical machine or hit the running trails, consider doing a brief warmup first. And think about following your workout with a quick cool-down session.

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Warm-Up and Cool Down

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2 Response
  1. Jana U.

    Players between the ages of years old become more susceptible to muscle pulls and you should have all your team stretch before playing.

  2. Demi D.

    Increasing body and muscle temperature. Mental Benefits. Warm up prepares the mind to focus on the sport or exercise by: • Helping athletes shift focus from life.

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