Time spent on warming up and cooling down may help improve an athlete’s level of performance and accelerate the recovery process needed before and after training or competition. Research suggests that the use of dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for the warm-up. By contrast, static stretches are more appropriate for the cool down.
The objective of a warm-up is to prepare for the planned training session. You should undertake event-specific drills where you conduct dynamic limb movements that replicate the planned activity movements, starting slowly and building up to the speed of movement required for the session.
Muscle stiffness is thought to be directly related to
muscle injury and therefore the warm-up should be aimed at reducing muscle
stiffness. Dynamic stretches help reduce muscle stiffness. Static stretching
exercises do not reduce muscle stiffness.
Warm-Up
Warming up should consist of the following:
- An activity to increase body temperature
- Dynamic stretching exercises to reduce muscle stiffness
The benefits of a warm-up:
- Performance may be improved
- Increased speed of contraction and relaxation of warmed muscles
- Dynamic exercises reduce muscle stiffness
- Greater economy of movement because of lowered viscous resistance within warmed muscles
- Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
- Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm-up can facilitate motor unit recruitment required in subsequent all-out activity
- Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
- Allows the heart rate to get to a workable rate for beginning exercise
- Mentally focused on the training or competition
Cool Down
Cooling down should consist of the following:
- An activity to decrease body temperature and remove waste products from the working muscles (jog/walk)
- Appropriate static stretching exercises to help relax muscles, realign muscle fibers and re-establish their normal range of movement. These stretches should be held for 8-10 seconds.
The benefits of a cool down:
- Aid in the dissipation of waste products – including lactic acid
- Reduce the potential for Delayed Onset Muscle Soreness (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