Warm Ups and Cool Downs

Warm Ups

What Do Warm Ups Do? (Source)

• increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients;

• warms your muscles, which promotes the energy-releasing reactions used during exercise and makes the muscles more supple;

• prepares your muscles for stretching;

• prepares your heart for an increase in activity;

• prepares you mentally for the upcoming exercise;

• primes your nerve-to-muscle pathways to be ready for exercise; and

• prevents unnecessary stress and fatigue being placed on your muscles, heart and lungs, which can occur if you exercise strenuously without a warm-up.

Warm Up- Number 1 *Repeat Twice

• 10 Jumping Jacks

• Fast Run on the Spot for 20 seconds

• 5 Plank to Push Ups (start in plank position, arms shoulder- width apart straight out in front, then one at a time take arm off floor, bend to 90 degrees and place forearm in front at shoulder width apart, then do other arm. That's one rep, do five.)

Warm Up- Number 2 *Repeat Three Times

• Jog on Spot for 20 seconds

• Jog with Butt Kicks (bring legs back to kick butt while jogging) for 20 seconds

• Jog with High Knees (bring knees up so hip height while jogging) for 20 seconds

Cool Downs

Why Cool Down? (Source)

• helps your heart rate and breathing to return towards resting levels gradually;

• helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly;

• helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity (lactic acid is most effectively removed by gentle exercise rather than stopping suddenly); and

• helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time.

Cool Down- Number 1 *Strength Training

• Put lower intensity exercises at the end of routine (slow pace of exercise)
• Stretch each muscle group for 20-30 seconds, 2-3 times

Cool Down- Number 2 *Cardio Training

• Slow down with a very light jog (on spot), or walk 
• End with a stretch, really focus on the legs, but the rest of the body is important to stretch as well