HOW TO WARM UP AND COOL DOWN FOR EXERCISE

A proper warm-up and cool-down periods are an important part of any exercise that aims to develop and maintain fitness.

Warm-up
Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of raising your core body temperature and heart rate. The warm-up is widely viewed as a simple measure to help prevent injury during exercise The warm-up in general is firmly established as a key to exercising safely and effectively.

Warm-up options
Warm-up is divided into three phases: 1. general warm-up 2. stretching 3. sport-specific activity

The general warm-up is divided into two parts:

starting either from your toes and working your way up, or from your fingers and working your way down.

1. joint rotations

2. aerobic activity
After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output

 1.

The stretching phase of your warm-up should consist of two parts: static stretching
you should engage in some slow, relaxed, static stretching, start with your back, followed by your upper body and lower body.

2. dynamic stretching
once you have performed your static stretches, you should engage in some light dynamic stretching. (i.e.,leg-raises, and

arm-swings in all directions)

Sport-specific activity
The final phase of the warm-up involves rehearsing specific movements that the athlete will be using during the practice or the event, but at a reduced intensity. Sportspecific activities improve coordination, balance, strength, and response time, and may reduce the risk of injury. Examples include a few minutes of easy catching practice for cricketers or baseball players, going through the motion of bowling a ball for lawn bowlers, shoulder rolls, sidestepping and slow-paced practice hits for tennis players, or jogging for runners.

Why warm up?

 warms your muscles by increasing the movement of blood through your tissues, making the muscles more supple increases delivery of oxygen and nutrients to your muscles by increasing the blood flow to them prepares your muscles for stretching prepares your heart for an increase in activity prepares you mentally for the upcoming exercise

 enhanced physical fitness enhanced ability to learn and perform skilled movements increased mental and physical relaxation enhanced development of body awareness reduced risk of injury to joints, muscles, and tendons reduced muscular soreness reduced muscular tension

THE COOL-DOWN
The practice of cooling down after exercise means slowing down your level of activity gradually. The best way to reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion).

Cool-down options
Slow jogging or brisk walking. Another option is to jog or walk briskly for a few minutes after your exercise, making sure that this activity is lower in intensity than the exercise you have just performed. Stretching after your cool-down The best time to stretch is after your cool-down, as at this time your muscles are still warm and most likely to respond and there is a low risk of injury. Stretching helps to relax your muscles and restore them to their resting length, and improve flexibility

Why cool down?

1. Helps your heart rate and breathing to return towards normal gradually 2. Helps avoid dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly. 3. Helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time. 4. Helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity.