A warm up generally consists of; a gradual increase in intensity in physical activity, joint mobility exercise, and stretching, followed by the activity. For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate.
Warm Up Tips
The following warm up tips will give you a good routine to ensure the right outcome
- Warming up helps the body to deliver oxygen to the exercising muscle groups.
- Warming up increases body temperature, which reduces the chance for muscle and tendon injuries.
- A 5 minute warm-up increases blood flow to the exercising muscles. A greater level of blood reaching the muscles involved in the activity aids in the delivery of the important fuels (e.g., glucose and free fatty acids) required for energy production.
- Warming up increases the flexibility of the muscles, thereby enhancing the mechanical efficiency and power of the exercising muscles.
- An appropriate warm-up prepares the cardiovascular system for the upcoming (more strenuous) physical activity. Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body’s increased demands for blood and oxygen.
A good warm up is essential to limit your chances of injury. With swimming using large groups of muscles it is essential that you use efficient movements and maintain a low heart rate so as not to fatigue the body.
A good warm up is essential to limit your chances of injury, for example swimming involves use of large groups of muscles and therefore it is essential that you use efficient movements and maintain a low heart rate so as not to fatigue the body.
Cool down is an easy exercise, done after a more intense activity.
Benefits Of Cooling Down After Exercise
The following are the benefits of cooling down after exercises
- Reduce heart and breathing rates
- Gradually cool body temperatures
- Return muscles to their optimal length-tension relationships
- Prevent venous pooling of blood in the lower extremities
- Restore physiologic systems close to baseline.
It is therefore important to warm up and cool down before and after exercise