Planning your workout session can be a fun process. You’re figuring out which exercises you want to do, which timeslot works best during your hectic day, and you’re trying to find ways to maximize your training and recovery periods as best as you can. One of the biggest questions many individuals ask is how much time should you dedicate to a warm-up session or cool down period? Should you do both? Is one more effective than the other? Do they play a role in injury prevention or recovery?
Before beginning any new exercise or stretching routine, you should consult with a qualified healthcare professional.
Learn more about why a proper warm-up and cool down both matter when you participate in physical activity, and get answers to some of the most popular questions regarding warm-up and cool down sessions for your next exercise session.
Warming up is an effective component of a good exercise plan. You’re preparing your body for the upcoming physical activity and slowly easing into it as opposed to hoping that your body can go from zero to one hundred quickly. Warm-ups help to increase blood flow to your muscles and joints, improve flexibility, and reduce tissue stiffness. They also help to raise body temperature.
An effective warm-up session can also help prepare vital organs and muscles gradually, including your heart to help it adapt to increased demand and reduce cardiovascular stress. Warming up before the rigorous part of your workout also helps to improve muscle activation and neural efficiency. Incorporating dynamic movements with a light warm-up and some effective stretches can help to activate neuromuscular pathways and prep those muscles to better respond to the challenges that will be placed upon them during your rigorous workout.
Warming up before prolonged physical activity can also help to reduce the likelihood of injury and may reduce muscle soreness.
Skipping your warm-up may save you some time in your workout, but it could cost you in the long run. Cold muscles that are asked to do a lot may have an increased likelihood of muscle tears, sprains, and strains. Sudden increases in activity and high-intensity movement can also place additional stress on joints and the cardiovascular system. In addition, you may not perform your best during the workout because your body is trying to play catch up the entire time.
Your warm-up period should be roughly five to ten minutes long and it should consist of some light activity, dynamic stretches, and mobility drills that are designed to help prepare your body for some of the upcoming movement and stress it will be placed under.
Add some light activity to your warm up routine, this can look like a light jog, cycle, or brisk walk. Incorporate some dynamic stretches like leg swings, arm circles, or torso twists. Incorporate some mobility drills that are designed to limber up and help your hips, spine, and shoulders.
In addition to your warm up session, you should implement a cool down after your workout. This helps to gradually reduce your heart rate and help to stabilize blood pressure, which can help alleviate dizziness or fainting spells. Cool down periods can also help to reduce muscle stiffness and clear metabolic waste. Implementing some post-workout stretches and exercises can also help to stretch those muscles while they’re still warm and engaged. A cool down period can also do wonders for the mind, as it helps you wind down and clear all the thoughts racing through your brain from an intense workout.
Once your workout is over, a cool down can look different for a lot of people. Some people choose to wind down with some light cardio while others choose to do some stretches. One of the best things you can do is to combine the two. Wind down from your activity by doing some light cardio by either walking or some light cycling with minimal resistance. Do some static stretches that focus on major muscle groups like your quads, hamstrings, back, and shoulders. You can also practice some effective breathing techniques to slowly bring your heart rate down and calm your heart rate over time.
You need both a warm-up and a cool down to help prevent injuries, improve performance, and protect your heart and muscles. Warming up is an effective way to prepare your body for an increase in physical activity and a cool down is a great way to slowly bring your body back to normal levels after a rigorous bout of exercise. Skipping either may place unnecessary strain and stress on your body and over time this may lead to overuse injuries, joint pain, or hinder your progress.
Five to ten minutes of moderate activity can help your body adequately prepare for an increase in physical exertion.
Dynamic stretches should be used as part of your light warm-up and static stretches should be used during your cool down after a workout.
If you’re dealing with an injury, you should follow a tailored routine by your healthcare professional or physical therapist. Physical therapy can help you address underlying injuries with personalized treatment plans and help you reduce the likelihood of future injuries by being proactive in your care to identify areas that need development.
Warming up before and cooling down after a workout can help provide significant benefits to your exercise routine and both play an important role in helping to reduce the likelihood of potential injuries and ensure that you’re increasing the likelihood of success during your training sessions.
If you’re dealing with an injury that may be slowing you down or you’d like to decrease the likelihood of sustaining a future injury, physical therapy can be an effective treatment option to identify underlying issues and treat injuries at their source. Schedule a physical therapy appointment at a PT clinic near you to see how physical therapy can help you get and stay active.
