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Warm up and Cool Down


You are eager to start your workout, get it done, and get on with your day.


It can be an easy walk But it is


important to remember that your body needs a warm up and cool down period before and after each workout.


before a run or an easy jog before a faster paced workout. Allow yourself about fi ve to ten minutes before and after each workout for your warm up and cool down. Check out 5 great reasons for the warm up and cool down:


1. Adaptation Period: Your body is like a diesel engine and needs time to warm up and also to slow down. Every aspect of your body is served through this adaptation period. Increased blood fl ow allows your muscles to become more fl exible and ready for activity. Slowly increasing activity allows your heart rate to slowly increase rather than making a quick jump. And fi nally, your lungs and the muscles surrounding your airways are better prepared to infl ate and defl ate through a slow progression into activity.


2. Natural Stretch: Stretching before your workout is


virtually ineff ective as you are


simply attempting to pull a tight and cool muscle. Slowly increasing blood fl ow to the muscle as you increase the rate of muscle expansion and contraction will act as a natural stretch.


In the same way, slow deceleration


of the muscle will allow for stretching throughout the cool down.


3. Prevents Cramping/Stiff ness: Starting & stopping activity quickly increases the likelihood of developing knots and cramps within the muscle. Folks who fi nish their run, hop in their car, and drive 20 minutes home will fi nd that they are tight and sore feeling their fi rst few steps out of their car. A short walk after the run will allow the muscles to relax before coming to rest or moving on to the next activity.


4. Speeds Recovery: Without a proper cool down the cramped and tight feeling a runner develops may not go away until he has begun his next workout. This means that tight spots continue to tighten and become knots during


10


the time of rest between workouts.


Loose


muscles that have been properly cooled down will allow for better recovery without further damaging pre-existing knots.


5. Improves Workout: Allowing the body ample time to warm up will guarantee a greater range of motion for your muscles as well as a more effi cient cardiovascular system. When you are ready to hit the full speed of your workout your warmed-up body will be prepared to put forth a greater eff ort while avoiding injury.


Watch elite runners during the Olympic games. A 100m sprinter will spend a full hour or more warming up and cooling down before and after his 10 second event. This process guarantees he or she will be fully prepared for an outstanding eff ort as well as recovery from the race.


Give yourself 5 minutes extra each day and notice how it improves your overall fi tness!


Kindly provided by Kris The Running Company


Looking to lose a dress size, get a fi tter, healthier you? Can’t quite get started...


one2one training can help


Based at the University as 1 of only 4 accredited trainers, Kris can help you. Getting started is often the hardest part but with the right motivation and knowledge you can achieve the goals you set yourself.


Kris will take you through a tailor made gym routine, help you get to grips with nutrition and specialises in running.


Contact her now on 07734 114 164 info@therunningcompany.co.uk


To advertise in thewire t. 07720 429 613 e. the.wire@btinternet.com


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