Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS

cooling down (Photo credit: zoetnet)

Warm Up (Photo credit: cleber)

Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS: "An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility and balance training to the mix. Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching — and not just for the mental relaxation benefits. Increasing your flexibility improves your ability to move easily and can reduce your risk for injury."

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Warm-up and Cool Down

Chang-Hwa Bank Team make their warming up at 2006 Taipei 101 Run Up to prevent damage and accident. (Photo credit: Wikipedia)

An important practice to follow in an exercise program is to gradually start the exercise session and gradually taper off at the end. The warm-up allows various body systems to adjust to increased metabolic demands. The heart rate increases, blood flow increases, and muscle temperatures rise. 

Warming up is certainly a more comfortable way to begin an exercise session and is probably safer. Progressively more vigorous exercises or a gradual increase in walking speed are good ways to warm up. It is equally important to cool down—that is, to gradually reduce exercise intensity—at the end of each session. 

The abrupt cessation of vigorous exercise may cause blood to pool in the legs, which can cause fainting or, more seriously, can sometimes precipitate cardiac complications. Slow walking and stretching for five minutes at the end of an exercise session is therefore a good practice. The heart rate should gradually decline during the cool down, and by the end of the five minutes it should be less than 120 beats per minute for individuals under 50 years of age and less than 100 beats per minute for those over 50.

Source:
exercise. (2013). In Encyclopædia Britannica. Retrieved from http://www.britannica.com/EBchecked/topic/197976/exercise

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