Why warm up and cool down are crucial in your exercise routines?
MJ Gonzales │ VigorBuddy.com
Like skipping meals, not doing stretching or warm ups before exercises or sport games looks like no effect on someone’s body at first. However, health experts warn getting too excited to do physically –challenging activities will make you prone to severe body aches if you don’t warm up and cool down. Here are the simple but essential notes on the importance of warm up and cool down.
According to Sport Medicine Information, the warm ups are very crucial to avoid injuries especially during physical activities. This type of exercise that usually practice from 20 to 30 minutes before the high impact ones will boost blood circulation especially to the bones” and ‘loosen the joints.’ Apart from these, NSMI shared that warm ups fasten heart rate and mentally prepare individuals before their games.
“Keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. In more static sports, such as cricket, it is a good idea to stretch throughout the game as this will keep the muscles warm and allow them to function effectively; substitutes should also continue to run and stretch while they are waiting to join a game; this is commonly seen in football matches where the substitutes jog, jump and stretch along the sidelines,” NSMI informed.
Meantime, American Heart Association (AHA) shared that cooling down after every exercise is also very important. They warn that ceasing exercise suddenly may feel you unwell or pass out because your heart beats and body temperature are in unusual level after strenuous activity.
“It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness,” AHA shared.
The charity organization and health agency advised that stretches can be strong (but not to the extent it’s hurtful), combine with inhale-exhale breathing exercise, and have 10 to 30 seconds stretch on each side. They also added it’s good to walk until you have 120 -beat per minute heart rate.