Req 4b — Warm-Ups & Cool-Downs
Imagine starting your car on a freezing morning and immediately flooring the gas pedal. The engine would sputter, strain, and might even stall. Your body works the same way. It needs time to shift from rest mode to performance mode — and time to shift back again when you are done.
Why Warm Up?
A proper warm-up prepares your body for the physical demands ahead. Here is what happens when you warm up correctly:
- Increased blood flow. Your heart rate rises gradually, pumping more blood (and oxygen) to your muscles.
- Higher muscle temperature. Warm muscles are more flexible and contract more powerfully. Cold muscles are stiffer and more prone to tears.
- Improved joint mobility. Your joints produce more synovial fluid (natural lubricant) when you move them through their range of motion.
- Mental preparation. A warm-up routine gives your brain time to focus and shift into “game mode.”
How to Warm Up
A good warm-up lasts 10–15 minutes and follows this progression:
1. Light aerobic activity (5 minutes) Start with easy movement to get your heart rate up: jogging, brisk walking, jumping jacks, or cycling. The goal is a light sweat, not exhaustion.
2. Dynamic stretching (5–10 minutes) Dynamic stretches involve controlled movements that take your joints and muscles through their full range of motion. Unlike static stretches (holding a position), dynamic stretches keep you moving.
Dynamic Warm-Up Routine
Great for any athletic activity
- Leg swings: Stand on one leg and swing the other forward and back, then side to side. 10 swings each direction.
- High knees: Jog in place, driving your knees up toward your chest. 20 reps.
- Butt kicks: Jog in place, kicking your heels up toward your glutes. 20 reps.
- Arm circles: Extend your arms and make small circles, gradually increasing to large circles. 15 seconds each direction.
- Walking lunges: Step forward into a lunge, alternating legs. 10 per side.
- Torso twists: Stand with feet shoulder-width apart and rotate your upper body left and right. 10 per side.
- Inchworms: Bend forward, walk your hands out to a plank, then walk your feet to your hands. 5 reps.
3. Sport-specific movements (2–3 minutes) Finish with movements that mimic what you will do in your activity. A basketball player might do layup drills. A sprinter might do short acceleration runs. A swimmer might do arm windmills and ankle rotations.
Why Cool Down?
After intense activity, your body needs a gradual transition back to rest. Stopping suddenly can cause:
- Blood pooling. During exercise, blood rushes to your working muscles. Stopping abruptly can cause blood to pool in your legs, leading to dizziness or even fainting.
- Increased soreness. A cool-down helps clear metabolic waste products (like lactic acid) from your muscles, reducing next-day soreness.
- Stiff muscles. Without gentle stretching after exercise, your muscles may tighten up and reduce your flexibility over time.
How to Cool Down
A proper cool-down lasts 5–10 minutes and reverses the warm-up process:
1. Gradual reduction of activity (3–5 minutes) Slow down rather than stopping. If you were running, transition to a jog, then a walk. If you were swimming, do a few easy laps. Let your heart rate come down gradually.
2. Static stretching (5–10 minutes) Now is the time for those long, sustained stretches. Hold each stretch for 20–30 seconds without bouncing. Focus on the muscles you used most during your activity.
Cool-Down Stretches
Hold each for 20–30 seconds
- Hamstring stretch: Sit on the ground with one leg extended, reach toward your toes.
- Quad stretch: Stand on one leg, pull the other foot toward your glutes.
- Calf stretch: Press against a wall with one foot back, heel on the ground.
- Shoulder stretch: Pull one arm across your chest with the opposite hand.
- Hip flexor stretch: Kneel on one knee, lean forward gently.
- Triceps stretch: Reach one hand down your back, gently press the elbow with the other hand.