The Whys and Hows of Warm-up, Stretching, and Cool-down


Why Warm-Up?

• improves flexibility of your muscles (optimal flexibility enhances movement and range of motion)
• raises heart rate and blood flow
• raises your body’s internal temperature (including deep muscle temperature)
• decreases viscosity (the thickness) of your joint fluids
• prepares the body for movements required during physical activity
• protects against injury
• the more intense the activity the more important the warm-up

What to do to Warm-up?

• 5-10 minutes of light activity such as slow jogging or stationary bike riding
• 8-12 minutes of activity- or sports-specific stretches; for example:

                                     hamstring/quads/leg stretches for running
                                     shoulder stretches for volleyball

How often should you stretch?

• For active people, you should stretch before and after physical activity
• For non-active people who want to improve flexibility, you should stretch at the very least twice a week

How long and how far do you hold a stretch?

• stretches require stretching into the point of resistance of a range of motion
• force should be applied at this point of resistance-- actively or passively
• actively is when you apply the stretch yourself
• passively is when someone else applies the stretch for you
• stretches should be held for 30 seconds
• stretches should be strong but somewhat comfortable
• hold stretches to a point of discomfort but NOT pain
• in stretching, NO PAIN NO GAIN DOES NOT APPLY contrary to what most people think
• do not bounce during stretching, hold statically

Why Cool-down?

• decrease muscular soreness
• decrease pooling of blood and other waste products that may be damaging/ cause injury to joints and muscles
• decrease pooling of lactic acid produced during activity
• gradually decreases: heart rate, blood flow, respiratory rate, body temperature, etc.

** note: dizziness, nausea, and feeling more worn out than usual can be signs of a cool-down that is not effective or not enough

What to do to Cool-down?

• cool-down should be completed no later than 5-10 minutes after activity
• 5-10 minutes of light activity such as slow jogging or stationary bike riding
• 8-12 minutes of activity- or sports-specific stretches
• replenish and re-fuel your nutrients including water! :-)