img
Menu
img
Close

the importance of warming up & cooling down.

22th June 2015
It’s the one thing many of us (non-professional, anyway) fitness enthusiasts tend to conveniently forget/ignore/completely disregard; Warming up & Cooling down effectively. Yet doing so drastically minimises your chances of injury and can also reduce the severity of the dreaded DOMS. I know how much I struggle with even the most simple of tasks when I’ve got a bad case of DOMS (mainly not being able to sit on and in turn get up off the toilet) so if this post can help you and/or I suffer less when performing minor tasks, then all was not in vain.   The Warm Up Warming up really is fundamental to your workout, doing so gently eases your body into the intense exercise a head which can considerably reduce the chances of injury. The increased blood flow which is induced by warming up promotes loosening of the muscles meaning there is far less tension in them when you do begin exerting more stress on them through exercise. Warming up also gently increases your heart rate minimising stress here also, in  turn lessening the initial demand on circulatory and metabolic systems. This process enables your body to slowly divert your blood flow to the working muscle groups. You should begin to perspire during your warm up but not experience any form of exhaustion so for a normal Cardio and weight session 5 minutes always  seems like a good place to start. The best ways to warm up Walking/Jogging Dynamic & Specific stretches The Cool Down Just as important as The Warm up but for me, even more over looked. The aim of the cool down is to gradually return your body, muscles, heart rate and blood flow to a resting state. Once I have completed the various stages of my work out I try to […]

It’s the one thing many of us (non-professional, anyway) fitness enthusiasts tend to conveniently forget/ignore/completely disregard; Warming up & Cooling down effectively. Yet doing so drastically minimises your chances of injury and can also reduce the severity of the dreaded DOMS.

I know how much I struggle with even the most simple of tasks when I’ve got a bad case of DOMS (mainly not being able to sit on and in turn get up off the toilet) so if this post can help you and/or I suffer less when performing minor tasks, then all was not in vain.

 


The Warm Up

Warming up really is fundamental to your workout, doing so gently eases your body into the intense exercise a head which can considerably reduce the chances of injury. The increased blood flow which is induced by warming up promotes loosening of the muscles meaning there is far less tension in them when you do begin exerting more stress on them through exercise.

Warming up also gently increases your heart rate minimising stress here also, in  turn lessening the initial demand on circulatory and metabolic systems. This process enables your body to slowly divert your blood flow to the working muscle groups. You should begin to perspire during your warm up but not experience any form of exhaustion so for a normal Cardio and weight session 5 minutes always  seems like a good place to start.

The best ways to warm up

Walking/Jogging

Dynamic & Specific stretches


The Cool Down

Just as important as The Warm up but for me, even more over looked. The aim of the cool down is to gradually return your body, muscles, heart rate and blood flow to a resting state. Once I have completed the various stages of my work out I try to schedule in 3-5 minutes of cooling down where my aim is to slowly bring any intense running to either a jog or a brisk walk returning my muscles to a more relaxed motion. I also like to ensure I have a fresh and cool litre of water in my Brita Water bottle to help regulate my body temperature. The cooling down process will also ensure your breathing returns to a normal pattern along side your body which together is a saving grace for preventing DOMS, aiding overall recovery and your bodies efficiency during the repair process.


Shop The Post

[show_shopthepost_widget id=”814321″]

 

Related posts

Leave comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ad Embarking on a journey of timeless treasures, my passion for antiquing began in the warmth of late summer 2019. When I discovered my father’s old boarding school tuck trunk nestled in the attic of their home. Since then, my weekends have unfolded like chapters in a novel, meandering through antiques emporiums and brocantes across the country.

Each trip unveils a tapestry of tales from bygone eras - from weathered pickling jars and vases to opulent French chandeliers and steamer trunks, and with each trip, I was captivated by the hidden secrets and untold histories woven into each artefact.

Introducing ‘Scented Mementos’ - an enchanting limited edition collection by @jomalonelondon Each fragrance, a symphony of memories, encapsulates the essence of cherished moments. Immerse yourself in the zesty allure of Emerald Thyme, or indulge in the spicy nostalgia of Ginger Beer, where notes of ginger, roasted oak, and cinnamon intertwine to evoke memories of British antiques markets.
where every scent is a love letter to the past, a fragrant homage to the beauty of antiquity. #ScentsOfBritain #JoMaloneLondon Paid partnership
Is it chic, is it a wig, who knows.
Ad jeans @reiss 
Blouse @lilysilk 
Shoes @gianvitorossi 
Coat @tods 
Bag @launerlondonofficial 
Fragrance @chantecaille ‘Tiare’
Bobs your uncle.
Ad three piece suit @hollandcooperclothing 
Silk blouse @lilysilk 
Pocket chain @gingiberi.jewelry 
Bag @launerlondonofficial 
Hat custom @viviensheriff 
Fragrance ‘Lily’ @florislondon 
Boots @louboutinworld
Everything feels a little more optimistic as March begins don’t you think?
It’s the start of spring in my book Evergreen shortly followed by the spring equinox so there’s ample time to prepare, nest and refresh. 
The light returns, hello March 🌱
There’s no such thing as bad weather, only bad weather attire 💧
A little indulgence from my comfort of my own home thanks to INCREDIBLE @kmp_skin and @freshbeauty Ad 
for the launch of the new Lotus Youth Preserve Resurfacing dream serum which is a gentle AHA serum with prickly pear flower extract said to boost radiance and it was so lovely to be treated to a first trial to get a very first impression of the serum thanks to KMP and her magic hands. I’ve literally never had a facial like it!
Powered by chloédigital