Warm-Up and Cool-Down Make Exercise Safe and Effective - WDAM - TV 7 - News, Weather and Sports

Warm-Up and Cool-Down Make Exercise Safe and Effective

Updated: Oct 24, 2006 10:17 AM EDT
  • Most ReadMost Popular StoriesMore>>

  • A string of car burglaries linked by a manufacturer flaw

    A string of car burglaries linked by a manufacturer flaw

    Tuesday, August 26 2014 6:01 PM EDT2014-08-26 22:01:36 GMT
    It's something Johnson City Police said they've never seen before.Police said starting in late July there's been a string of car burglaries with GM SUVs.In the last month this has happened to seven in Johnson City, four in Bristol, and none so far in Kingsport.One local GM dealer, Tim Copenhaver, told me with the more recent models from 2007 up to 2014 it's easy to cut the power off from the outside. He said he suspects thieves are going up under the front right wheel and cutting the electric...More >>
    It's something Johnson City Police said they've never seen before.Police said starting in late July there's been a string of car burglaries with GM SUVs.In the last month this has happened to seven in Johnson City, four in Bristol, and none so far in Kingsport.One local GM dealer, Tim Copenhaver, told me with the more recent models from 2007 up to 2014 it's easy to cut the power off from the outside. He said he suspects thieves are going up under the front right wheel and cutting the electric...More >>
  • Baby in critical condition after being left in trash can

    Baby in critical condition after being left in trash can

    Wednesday, August 27 2014 2:43 AM EDT2014-08-27 06:43:08 GMT

    Neighbors found the infant Tuesday, after hearing a sound coming from their trash can. 

    More >>

    Neighbors found the infant Tuesday, after hearing a sound coming from their trash can. 

    More >>
  • FL mother: 911 didn't help baby locked in hot car

    FL mother: 911 didn't help baby locked in hot car

    Tuesday, August 26 2014 6:17 PM EDT2014-08-26 22:17:20 GMT

    A 10-month-old accidentally locked himself inside a hot car, and his mom says a 911 dispatcher didn't immediately send help.

    More >>

    A 10-month-old accidentally locked himself inside a hot car, and his mom says a 911 dispatcher didn't immediately send help.

    More >>

from the National Women's Health Resource Center's e-newsletter, HealthyWomen Take 10

Squeezing in time for exercise is a challenge for most of us. So it's tempting to take a short-cut and forget about warming up before physical activity, or cooling down afterwards. Yet those two steps are important for making your effort more effective and protecting you from injury such as stress fractures, joint pain and muscle strain.

You only need a few minutes for warm-up and cool-down, but it's time well spent.

Warm-up gets your body ready for activity. It increases your heart rate and breathing, pushes oxygen and glucose to your muscles and raises body temperature-causing muscles to warm, move better and become less sore. Warming up also encourages better fat-burning. Cool-down reduces stress on your cardiovascular system gradually and more safely.

Your warm-up should work the same muscles you'll be using while exercising. You can warm up simply with a slower version of your physical activity. For example, if you'll be brisk walking, warm up with five minutes of walking at a slower pace.

Or try these quick warm-ups (repeat each three to five times) from the Arthritis Foundation:

Arms:

  • Hold arms out in front, palms facing.
  • Raise arms as high as possible.
  • Slowly lower to starting position.

Legs: (check with your
health care provider
first if you've had a hip replacement)

  • Stand, holding onto a chair.
  • Lift one leg out to side, then cross it in front of other leg.
  • Return to starting position. Repeat with other leg.

After warm-up, it's good to stretch a little to build flexibility before exercising more strenuously. If time is short, stretch after your main physical activity but before cool-down, when your muscles are most elastic.

To cool down, simply slow the pace of your activity for about five minutes. If you've been exercising very vigorously, cool down for 10 to 15 minutes. This will help your heart and lung rates return to normal and prevent dizziness. Slow walking is an excellent cool-down method.

References

Sanderlin, BW, Raspa RF. "Common Stress Fractures." American Family Physician, 68(8): 1527-1532, 2003.

Arthritis Foundation.  "Warm Up Right." Accessed 9/16/06.

Mayo Clinic Adjust to Your Workout: Why Warming Up and Cooling Down Help Keep You On the Go." Accessed 9/16/06.

Baptist Memorial Health Care. "Warm-Up and Cool-Down." Accessed 9/17/06.


© 2006 HealthyWomen.  All rights reserved. Reprinted with permission from
HealthyWomen. 1-877-986-9472 (tollfree). On the Web at: www.HealthyWomen.org.

 

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.