Importance of warm up & cool down

here you can get an idea about why we do a warmup and how to do. just a simple presentation.

1. IMPORTANCE OF
WARM-UP & COOL-DOWN
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2. What are the 3 stages of a workout?

•Three key phases to exercise are the Initial part( warm-up),
Main part (main workout), and the Final part (cool-down).
•During the warmup you ready the body for what's to come.
•In the Main part (middle phase), you perform your main
workout.
• And in the cool down period, you bring your body back to a
resting state
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3. Warm-Up

• A warm-up is usually performed before participating
in technical sports or exercising.

• A warm-up generally consists of a gradual increase in
intensity in physical activity (pulse raiser), a joint
mobility exercise, stretching and a sport related
activity.
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4. Why Warm-Up?
•Prepare the body and mind before exercise.
•Increase the body's muscle temperature to make the
muscles loose, supple and pliable.
•Prepare the muscles, tendons and joints for more
strenuous activity.
•Reduce the risk of injury.
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5. The Main Benefits Of a Proper
Warm-up


•Body and tissue temperature ↑
•Blood flow through the muscles ↑
•Blood flow through the muscles ↑
•The heart rate ↑
•The risk of injury to the muscles ↓
•Activate the nervous system
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6. The Principles of the Warm-up

•TOTALITY: you should warm up all parts of your body:
arms, legs, trunk and neck.
•SPECIFITY: chose the exercises depending on the
physical activity you are going to do later.
•PROGRESSION: steadily increase the intensity and
difficulty of the exercises.
•TIME: the warm-up tends to last for ten minutes or
longer.

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7. What are the Parts of an Effective
Warm-Up?
•The general warm-up.
• Warm-up stretching.
• The sports specific warm-up.
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8. :
The general warm-up can divided into
two parts:
• Joint rotations (Fingers and knuckles, wrists,
elbows, shoulders, neck, trunk/waist, hips,
legs, knees, ankles and toes) .
•Aerobic activity (Running, jogging, games, etc)
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9. Warm-up stretching

•Static stretching: (Back, sides (external oblique),
neck, forearms and wrists, triceps, chest,
buttocks, groin (adductors), thighs (quadriceps
and abductors), calves, shins, hamstrings and
instep)
•Dynamic stretching involves a controlled, soft
bounce or swinging motion
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10. Sport specific warm-up

•The same movements that will be used during
the athletic event but at a reduced intensity.
•Such sport-specific activity is beneficial
because it improves coordination, balance,
strength, and response time, and may reduce
the risk of injury.
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11. How long to Warm Up?
•Should be relative to your level of involvement in your
particular sport.
•A minimum of ten minutes.
•Warming up should at least consist of the following: - 5 to 10
minutes jogging - to increase body temperature , 10 to 15
minutes static and dynamic stretching exercises - reduce
muscle stiffness , 10 to 15 minutes general and event specific
drills - preparation for the session or competition
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12. Cool down

•Promote recovery and return the body to a pre exercise,
or pre work out level.
•Help with the post exercise muscle soreness that is
usually experienced the day after a tough work out.
•Assist your body in its repair process
•Helps all this by keeping the blood circulating
•Prevent blood pooling and also removes waste products
from the muscles.

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13. What are the benefits of a cool down?

• Aid in the dissipation of waste products - including lactic
acid.
• Reduce the potential for DOMS.
• Reduce the chances of dizziness or fainting caused by
the pooling of venous blood at the extremities.
• Reduce the level of adrenaline in the blood.
• Allows the heart rate to return to its resting rate.

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14. What are the Parts of an Effective
Cool Down ?
•Gentle exercise: jogging or walking.
•Stretching: Static stretching
•Re-fuel: Both fluid and food are important.


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15. How long to Cool Down?
Cooling down should consist of the following:
• 5 to 10 minutes jogging/walking - decrease
body temperature and remove waste products
from the working muscles
• 5 to 10 minutes static stretching exercises
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