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Warm Up, Cool Down and Be Flexible
Article By:- DR. MARTINA JOHN, PG DIPLOMA IN ON FIELD SPORTS INJURY MANAGEMENT, CHENNAI, PELVIC FLOOR REHABILITATION THERAPIST & CONSULTANT PHYSIO AT SANJEEVANI HOSPITAL BILASPUR
An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility and balance training to the mix.
Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching — and not just for the mental relaxation benefits. Increasing your flexibility improves your ability to move easily and can reduce the risk of injury.
Warm Up
A good warm up prepares your body for more intense activity. It gets your blood flowing, raises your muscle temperature, and increases your breathing rate. Warming up gives your body time to adjust to the demands of exercise. This can improve your performance and help you get the results you want.
The simplest way to warm up is to do an aerobic activity at an easy pace. If cycling is what you plan to do, then start out slowly in a low gear.
How long you spend warming up will depend on your fitness level. If you are newer to exercise, your body will respond better with a longer warm up.
Adding stretches to your warm up may improve your exercise performance. Once your muscles are warm, spend a few minutes stretching. Since the goal of your warm up is to increase your heart rate and get you ready for more intense work, choose stretches that can be done standing up. Floor stretches are best for your cool down segment.
