Why Warm Up?
- To prepare the body and nervous system for the desired activity
gradually increase heart rate
- Prepare the muscles and tendons
- Lubricate the joints
- Wake up the nervous system (coordination) to do the desired activities
What Needs to be in a warm up?
- Match the warm up movements to the patterns of movement in upcoming exercise.
- Include full ranges of motion through all of the primary muscle groups and joints used in the upcoming exercise.
- Increase the complexity of the warm up movements to build to match the complexity of the upcoming exercise.
- Should feel physically warmed up and have an increased heart rate when done.
Why Cool Down?
- Allow gradual return of heart rate
- Reset the balance of tension in the muscles and tendons
- Lubricate the joints through all ranges of motion, not just what you used in your exercise
What needs to be in a cool down?
- Movements that take the primary muscles and joints used in an exercise carefully through their full ranges of motion
- A repeatable pattern so that one can notice any changes from their normal response to exercise and address those changes before they turn into injuries.
Categories: Training Program Coaches