A Guide to Warming Up and Cooling Down

A Guide to Warming Up and Cooling Down

According to the Mayo Clinic, warming up before exercising and cooling down afterward can help reduce your risk of injury and improve your athletic performance. Both warm-ups and cool-downs involve doing your activity at a much slower pace and at a reduced intensity level. For example, if you’re a runner, starting out with a light jog and ending with a light jog is a good way to warm-up and cool-down your body.

Warming your body up helps prepare it for aerobic activity. It gradually increases your body temperature and increases blood flow to your muscles. In order to warm up, focus first on large muscle groups, such as hamstrings. Then do exercises more specific to your sport or activity. Begin doing the activity and movement patterns of your chosen exercise, such as walking, at a slow pace that gradually increases in intensity and speed. A warm up can produce mild sweating but won’t usually leave you exhausted. To warm up for swimming, for example, swim slowly at first and then pick up speed as you can. For a run, walk briskly for 5 to 10 minutes before beginning the run.

Cooling back down is somewhat similar. It helps decrease your heart rate, temperature, and breathing tempo gradually. It can also prevent the pooling of blood in the lower extremities, which can cause dizziness or fainting. The best way to do this is to continue your workout session for 5 minutes or so at a slower pace and reduced intensity, much like your warm-up routine. For example, after a run, a cool-down would involve walking briskly for 5 to 10 minutes before stopping.

For more information about warming up or cooling down, or to talk to us about an injury you sustained during a sport or exercise, give us a call at (732) 333-6360. ProFysio Physical Therapy is the premier provider of physical rehabilitation in New Jersey, and we are also the only fellowship trained therapists in Monmouth County. We pride ourselves on our great level of service and compassionate care. Our staff also never tries to rush you through your appointment. We only treat 1 to 2 patients per hour to ensure every client gets the help they need. If you require help with strength and conditioning, we offer these services at our Monmouth County clinic. Our physicians can contribute to improving your speed and agility, increase your core strength, provide nutritional recommendations and guidance, and help you reduce your potential injuries. We also work with individuals, athletic teams, and professional athletes to help them create a customized training regimen designed to improve their overall mental and physical health. Let us see how we can help you. Make an appointment with one of our skilled doctors today.

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