One of the most commonly overlooked aspects of fitness is the warm up and cool down. One of the best ways to:
- Get the most from your workout
- Prevent injuries, aches, and pains
- Properly get your cardiovascular system, muscles, and nervous system ready for the workout.
- Increase recovery from exercise.
- Work out any ‘hot spots’ you may be feeling, so they don’t affect your workout performance.
Is to warm up and cool down properly!
If you don’t believe me, try a couple workouts without doing a good warm up, and a couple workouts with a warm up. I consistently get stronger and faster workouts after a warm up. I never have aches, pains, or injuries because I spend this time preparing for exercising rather than just jumping right into it.
I have included a few documents I offer to my clients to guide them through a proper warm up and cool down. Each person should individualize their warm up and cool down to their own bodies. This means that you should have a good idea as to what is chronically tight in your body that should be mobilized and warmed up before each workout. (Don’t just read what I wrote on this document and follow it blindly). The warm up is also a time to spend some extra attention on muscles or areas that may be sore from a previous workout. It is also good to mobilize and warm up certain movement patterns that you might do in your work out(for example if I am going to squat in a workout I might spend extra time mobilizing my squat movement pattern in the warm up).
The cool down is a great time to let your body relax after exercise, bring your heart rate down and relax for a minute before heading on with your day! Stretching is a super sketchy subject right now (more on that later), so I won’t recommend stretching as a tool to decrease muscle soreness, but is definitely a great way to relax after a stressful workout for the body.
THESE warm ups and cool downs ARE GOOD BEFORE and after EVERY ACTIVITY- This means a warm up is IMPORTANT and GOOD before gardening, walking, running, sports, badminton, gym workouts, in the morning to wake yourself up, or after a long car ride!
If you have any questions on how to adapt this for your body, let me know!!
How to do a dynamic warm up (Pick a few of the following!).
How to do a cool down: (Pick a few of the following!!).