I will bet that most people do not warm up before working out nor perform a cool down afterwards. I will also admit that I am guilty of this at times.
My excuse most of the time is just that: time. We do not always have the time to perform a warmup or cool down. But in reality, we do not need that much extra time. A warmup can take as little as 2-3 minutes, and a cool down 5 minutes.
Warmup
A warmup is essential in preparing your body for the vigorous activity you are about to perform. There are many benefits of completing a warmup including:
- Increasing blood flow and Heart Rate
- Improving muscle performance
- Decreasing risk of Injury
- Be more efficient and safer during the workout
What kind of Warmup
Studies have shown a dynamic warm up is the best to prepare your body. A dynamic warm up is basically moving while you stretch through a full Range of Motion. Not just holding a stretch for a certain amount of time.
Examples:
Air Squats
High knees
Arm Swings
Soldier kicks
Butt kicks
Side lunges
Cool Down
A cool down is performed following the workout for several reasons:
- Gradually decrease your heart rate, breathing, and blood pressure
- Promote relaxation
According to the American Heart Association (heart.org), stopping a workout too fast can lead to fainting or feeling sick.
It is during the cool down that static stretching should be performed while the muscles are warm and ready. Static stretching before the workout has been shown to have no real value. Static stretching is the best way to improve flexibility of the muscles and should be performed when the muscles are warm. This will allow for a better stretch and promote that relaxation.
Examples:
Slow walk
Yoga
Deep Breathing
Static stretching