Working out and exercising are important for so many reasons. From cardio to strength training, it is beneficial for your body and overall well-being. However, do you know what’s also necessary? Yes, warming up and cooling down before and after working out! Lots of people skip these steps without thinking much about it. Maybe they want to save time, maybe they assume that the main workout is the only thing that counts, but here are 3 reasons why you shouldn’t skip warming up and cooling down before and after exercising!
Warming up prepares your body before committing a more intense workout routine, while cooling down helps the body to safely transition to a steady state of rest.
When you warm up, the low-intensity physical activities increase the blood flow to your muscles and raise the temperature of your body. By doing so, the stress and strain put on your muscles once you add the intensity of your exercise is less severe. Thus, the possibility of getting injured decreases. Warming up also minimizes the muscle soreness you would usually experience a few hours after a workout.
On the other hand, the purpose of cooling down after your workout is to gradually bring your heart rate and blood pressure to its normal level—the level it was at prior to exercising. While working out, your heart rate works harder than it does normally. So, once you’re done, ease it back down slowly instead of stopping abruptly. When you gradually decrease the pace and intensity of your exercise, it helps to regulate your blood flow as well.
Warming up improves oxygen-efficiency, and cooling down speeds up your body’s recovery.
During an intense workout, your muscles demand more oxygen. Warming up allows oxygen to be released at a higher temperature and at a steadier rate, which improves muscle flexibility and contraction/relaxation, making your workout more effective. Then, after a heavy workout, lactic acid builds up within your system, and it takes time for your body to clear it out. Cooling down can assist this process of releasing and removing lactic acid, speeding up your body’s recovery.
Warming up also prepares you mentally, and cooling down reduces Delayed Onset Muscle Soreness (DOMS).
Another side benefit of light warm up exercises is it helps your brain become more focused and motivated. This will get you through your workout routine, helping you train and improve your flexibility, strength, coordination, and technique. Afterwards, muscle soreness is expected, which usually happens several hours or a day later. This is called Delayed Onset Muscle Soreness (DOMS), and it can get extremely uncomfortable. Cool down exercises can alleviate excessive muscle soreness, allowing your body to bounce back before your next workout.
Now that you’ve learned of the 3 reasons why you shouldn’t skip warming up and cooling down before and after exercising, let’s move on to the simple warm up and cool down exercises that you can do!
Side lunges
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Stand with your feet hip-width apart.
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Take a wide step out to the left. Keep your right leg in its original position, and bend your left knee as you push your hips back. Make sure that both feet are flat on the ground throughout the lunge.
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Pause briefly with your left knee over, but not beyond, your toes. Lift your hips and return your left foot to the starting position.
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Repeat the same process with your right knee.
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Do 1 to 3 sets of 8 to 15 reps.
Dynamic stretching
Leg swings
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Raise your right leg out to the side, balancing on your left foot.
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Swing the right leg in front of the left, and then swing it back out to the side.
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Complete three sets of 10 reps, and then repeat with the left leg.
Side bends
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Stand straight and reach both arms straight up overhead as you inhale.
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Lower your right arm down the right side of your body. Exhale as you lengthen the left arm over the head while bending your body gently to the right.
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Inhale as you return both arms overhead to the center and exhale as you repeat on the left side.
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Repeat for 10 times each side.
Jogging
Jog at a slow pace for 3-5 minutes.
Quad stretch
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Stand and hold onto a wall for balance if needed.
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Grab the top of the left foot and bend your knee while bringing the foot towards the glutes. Make sure that your knee points straight at the floor.
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Squeeze your hips forward for a deeper stretch.
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Hold for 15 to 30 seconds and switch sides, repeating one to three times per leg.
