Warm up & Stretching

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Everyone spend a few minutes doing a warm up before beginning every workout. You should know the secrets of warm up & stretching exercises secrets, it depends on several factors including your age, your level of conditioning, your history of injury, what you’re wearing and even the temperature of the place.

Warm up

Two of the most commonly forgotten aspects of the average program, the warm up and cool down, are your tickets to reducing injuries and minimizing soreness. Or maybe you like muscle pulls? The first thing that most people do upon arriving at the gym is stretch. Sure Stretching is a critical part of the warm up, but don't do it first.

Light cardio exercises (5-10 minutes) : This can be done on anything from a stair-stepper to a rowing machines; its up to you. Make sure to go continuously for at least five minutes at an intensity that allows you to break a sweat. The objective here is to raise your body temperature and gradually prepare your body for strenuous exercise.

An effective warm up has four key elements, or parts, which should be included to ensure an effective and complete warm up. They are: The general warm up, Static stretching, The sports specific warm up and Dynamic stretching. Click this link to know more about warm up activities.

WHY ?

• To increase heat throughout the body
• To reduce risk of tearing or straining muscles by increasing their suppleness

HOW ?

• 2-3 minute jog, to raise a light sweat (complete before stretching)

Stretching

The reason you shouldn't stretch before your cardio warm up is the same reason you wouldn't try to stretch a rubber band fresh out of the freezer. The warmer the muscles are, the more elastic they'll be. This equates to both a reduced risk of injury and a more effective stretch.

WHY Should I ?

• To increase flexibility and freedom of movement
• To reduce muscle tension
• To reduce the risk of muscle and tendon injuries

HOW ?

• Hold stretch for 10-20sec - DO NOT BOUNCE
• Repeat each stretch 2-3 times
• Stretch gently and slowly, keep breathing
• Stretch to the point of tension - NEVER PAIN

Select the major muscle groups used in your sport and stretch them through their full range of movement ENTIRE STRETCHING SESSION SHOULD TAKE 15-20 MINUTES.

To increase or maintain flexibility and muscle suppleness, 20 minutes stretching session 2-3 times per week is recommended.

Cool Down

The purpose of the cool down is to transition your body from the rigors of training to a resting state. This will basically mimic the light cardio and stretching component of the warm ups again, 5-10 minutes of moderate aerobic activity and another 5-10 minutes of stretching. And no, the warm up and cool-down don't count for your cardio, which should be much more taxing.

Many people dismiss the cool down as a waste of time, or simply unimportant. In reality the cool down is just as important as the warm up, and if you want to stay injury free, it's vital. Click this link to know more about cool down to recover faster and avoid injury.

WHY ?

• To help remove muscle waste products
• To reduce muscle soreness and stiffness
• To enable you to compete again at the same level within a short period of time

HOW ?

• 2-3 minute light jog, or brisk walk immediately after sport
• 5-10 minutes of stretching (emphasize the major muscle groups you have used)
• Re-fuel. Both fluid and food are important. Drink plenty of water.
• The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.