Warming up is usually non-existent in those that workout, maybe because of time restraint or because they feel like starting their routine right away will automatically warm their body up or because they have no idea how to properly warm up. In any event warming up the muscles that you will workout for the day is essential to minimize or avoid injury.
Cooling down once again, similarly, to warming up is rarely done by most males that work out, unless they have an injury they’re working on or there’s some beautiful girl on the mat doing a cool down.
- WARM-UPS: A key activity done prior to any exercise to avoid injuries. The warning signal sent to the muscles that stress will be exerted on that particular muscle group.
1) WARM-UPS
The most important action to take “BEFORE STARTING YOUR EXERCISES” is warming up. To successfully execute a correct fitness program, to avoid getting hurt, and get maximum results from your training each time is to properly “warm up”. Correctly warming up before exercising will allow your body to perform at peak performance without pulling muscles or causing injury. The idea is to increase your breathing and heart rate, increase the energy-releasing reactions in the muscles, and promote blood flow to the muscles to supply them with more oxygen and to remove waste products. Some negative effects of not warming up before exercising are as follows:
2) “STATIC STRETCHING”: where a muscle is gently stretched and held in the stretched position for 10-30 seconds. This is generally considered the safest method of stretching.
CORRECT WARM-UP EXERCISES:
- Stretch the muscle you will be exercising. (Any stretching is best performed after your muscles are warm). Wear warm clothing while stretching. Static stretching is recommended.
- Concentrate on slowly manipulating and stretching the muscles to be used.
- Practice your breathing while stretching.
- Relax your body during the warm-up and stretching period
Fainting, dizziness, injury, pulled muscles, excessive soreness… you forgot to COOL-DOWN
COOL-DOWNS
The most important action to take “AFTER COMPLETING YOUR EXERCISES” is COOLING DOWN, to successfully avoid the muscles from cramping up, muscle soreness, and injury.
Cooling down helps your heart rate and breathing to return towards resting levels gradually, helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly, helps to remove waste products from your muscles, such as lactic acid, and keeps oxygen flow to them to help them recover.
CORRECT COOL-DOWNS:
- The optimal time to stretch is during the cool-down period as at this time your muscles are still warm. Stretching helps to relax your muscles and restore them to their resting length and improve flexibility (the range of movement about your joints).
- Stretch all muscle groups used during your exercise period.
- Low intensity exercises for about 5 minutes with slow deep proper breathing.
- Hydrate your body
- If you have a massage machine or hand held massage device, this is the time to use it on the muscle group you exercised.
THE CORE: The center of all being, the control system to every body movement… Disconnect from it and you are on your own… Use it properly and success is inevitable.
The most important part of the body that MUST be activated in ANY and ALL exercising is “THE CORE”. To successfully execute a correct fitness program to avoid getting hurt and get maximum results from your training each time you must activate THE CORE.
Activating the Core while exercising is the first and most important action to be taken if we want to achieve peak performance and avoid pulling muscles or causing injury.
Using the Core of the body correctly is one of the major aspects of the F.I.T. ™ Program. F.I.T. will guide you whether you are a teen or a senior citizen or anywhere in between, male or female on how to implement and advance Core training successfully.
© Copyright – Hector Sectzer
