Warming up before physical activity and cooling down has been debated for quite some time. Some swear by it, while others see no point. You might be eager to leap into your exercise routine and get on with the day — but don’t just dive in. Regardless of whether you are an elite athlete, or a fair-weather exerciser, it is integral to incorporate a warm-up prior along with a cool-down. Warming up before any workout or sport is key for preventing injury and prepping your body for movement.
Before you exercise, think about the principle of warming up your car as you would with your body. The idea behind this is that it increases your core temperature, increases blood flow to your muscles, and gradually elevates your heart rate. This helps minimize the risk of injury and optimizes performance, ultimately helping you be more efficient and safer during your workout. A proper warm-up can include two parts – the aerobic warm-up and stretching warm-up. The cool-down is just as critical. It keeps the blood flowing throughout the body and helps down regulate blood pressure to return to baseline thereafter exercise. Below are benefits and examples of why to take that extra time before or after exercise to implement these practices. These are proven to help prevent injuries to one’s body, improve performance, and aid in post-workout recovery. Depending upon multiple factors, such as type of exercise and intensity, these are just a few examples to help you start.
Key benefits of warming-up and cooling-down:
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- Reduced injury risk: You can significantly lower the chances of pulls, strains, or tears by preparing your muscles and joints for activity.
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- Improved performance: Warming-up with physical activity raises your body temperature and warms up muscles which helps muscles function more efficiently, allowing to exercise with greater intensity and power.
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- Improved Blood Flow & Oxygen Efficiency: Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles by allowing blood capillaries to expand which in turn increases oxygen transportation to tissues. During exercise this is crucial since tissues require greater demands of oxygen which is facilitated by warming up.
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- Reducing DOMS (Delayed Onset Muscle Soreness): Gradual warm-up and cool-down can help minimize post-exercise muscle stiffness and soreness by maintaining tissue pliability, i.e., muscle length.
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- Better flexibility: Warming up increases your range of motion, allowing for deeper stretches during your workout.
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- Mental Preparation: A benefit of warming up allows your brain to become focused on your body and physical activity. This focus may carry over into your training session to help you to improve technique, coordination, and skill.
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- Recovery: After intense exercise, lactic acid builds up within your system which takes time for the body to clear out. Cooling down exercises and stretches can aid this process of releasing and removing lactic acid, helping to speed up your body’s recovery post-workout.
Now that you understand the benefits of a warm up and cool down, let’s talk about some of the options…
Aerobic Warm-up: Some easy options range from 5-10 minutes of brisk walking, light jogging, jump roping, jumping jacks, or pedaling on a bike. You can also attempt completing an easier, slower version of the workout you are planning to perform.
Dynamic vs. Static Stretching: Dynamic stretches may be advantageous over static stretches prior to exercise as they are about motion and can better prepare you for your workout. Aim to perform 3-5 minutes prior to your workout. See below for some examples:
- Lower body:
- Walking forward/reverse/lateral lunges, hamstring scoop stretch, leg swings, step-ups onto stairs, lateral and/or forward walking with band, walking hip marches, walking hamstring curls, karaoke, opening/closing hip circles, air squats, calf raises, 90/90 hip mobility
- Upper body:
- Arm/head circles, shoulder rolls/CARS, banded shoulder abduction, jump rope, inchworms
Cool-Down: Below are some examples of different types of cool down activities. They can either be isometric (meaning not moving) or isotonic (low impact muscle activity).
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- Static Stretching: You can cool down by doing static stretches, focusing on breathing deeply and relaxing into the stretch. These are the stretches where you hold the stretch for 30-60 seconds at each position without bouncing.
- Isometric Holds: You can also cool down by doing isometric holds. This is when you hold positions that require muscle engagement but without movement. For example, holding a plank position or a wall sit for 30-60 seconds can engage multiple muscle groups and promote strength and stability.
- Deep Breathing: Deep breathing should also be part of your cool down. It helps relax your muscles and calm your mind. You can inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth repeating 2-3 times.
- Foam Rolling/Massage Ball: Using a foam roller or performing self-massage with a massage ball can help release tension in the muscles and improve circulation, aiding in recovery.
- Dynamic stretching: These are the stretches that involve movement, not statically holding a stretch, for example arm circles, leg swings, or torso twists.
- Walking or slow jogging: Gradually reduce your pace from the intensity of your workout to a leisurely walk or slow jog.
- Cycling: Ride your bike at a gentle pace to help flush out metabolic waste products from your muscles.
- Swimming: Swim laps at a relaxed pace, focusing on controlled breathing and gentle movements.
Over 30% of injuries seen by sports medicine clinics are skeletal muscle injuries — which can be easily prevented by warming up and stretching. Carving out time before and after the main part of exercise is not always easy; but it can prevent injury and ultimately increase a longer healthier injury-free life while improving overall performance. If you need assistance or have any questions, please reach out to us at Dee PT to help you feel good again!
Written by: Matthew Barbo, DPT