My son recently started exercising in the gym and complained of body ache and muscle pain and had to take complete rest for a few days.
All this was because he did not perform warm up and cool down exercises during his workout, and the results were painful.
Is it so essential to do warm up and cool down exercises? What are its benefits?
And what happens when you do them?
Let’s find all about it in this post.
Why should you do warm up and cool down exercises?
Though warm up and cool down exercises add a few minutes to your routine, they help lower stress on your heart and other muscles.
A good warm up exercise dilates your blood vessels, oxygenating your muscles. Likewise, it increases the temperature of your muscles to enhance flexibility and efficiency.
Warmups help to reduce the stress on your heart by slowly improving the heart rate. Also, they’re essential for preventing injury.
Stopping your exercise suddenly can cause light-headedness as your blood pressure and heart rate drop quickly. So it would help if you practiced cool downs.
Cool downs gradually relax your body and normalize your heart rate and blood pressure. Also, they help maintain your blood flow throughout your body.
Some easy warm-up tips
Warm-up for 5 to 10 minutes just before you start your exercise. Focus more on your large muscle groups.
Start doing the exercises at a slow pace, whether it be walking, cycling, or swimming. And gradually increase speed and intensity. This method is called the dynamic duo.
Warming up exercises may produce mild sweating, but it won’t cause any tiredness.
Some easy cool down tips
Continue your workout for 5 minutes but at a slower rate and intensity. So your heart rate gets below 120 beats per minute.
After a brisk walk, slower your pace and walk for 5 to 10 minutes. If you were running––walk briskly to cool down. Likewise, for swimming, swim your laps slowly for 5 to 10 minutes.
Stretching helps to increase flexibility and your range of motions. Your stretch should be firm and strong but not painful. Stretch and maintain each pose for 10 to 30 seconds. Repeat on the other side.
Breathing is an essential aspect while stretching. Exhale when you stretch and inhale while you hold your stretch.
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