Warm Up and Cool Down

Warm up and cool down activities should be incorporated into all training and competition routines, however both are often neglected. Failing to warm up and cool down may effect preparation and performance as well as hinder post exercise recovery.

Warm up

A warm up helps prepare the body for exercise, both mentally and physically. Warming up also allows your body to adjust to the demands of exercise. A simple warm up routine should take 5 - 10 minutes (longer in colder weather). Focus on all major muscle groups and move joints through their normal range of motion, taking care to make sure that intensity is increased gradually.  Most importantly, a warm up should be fun.
       
The warm up aims to:

• Increase heart rate
• Increase body and muscle temperature
• Increase breathing rate
• Reduce risk of injury
• Prepare the body for physical activity
• Increase blood and oxygen supply to working muscles
• Decrease muscle stiffness
• Improve performance

Warm up exercises

Stretching

Stretching is an essential part of warm up and cool down routines and should be performed as preparation for every training and playing session. Only once muscles are warm should stretching begin. Stretching cold muscles is not only less effective but may cause injury to muscle tissue such as strains or muscle tears. Stretching after a cool down while muscles are still warm is the best time to stretch to improve flexibility.

Stretching tips

• Warm up before stretching
• Only stretch to a feeling of tension but never pain
• Stretch before and after exercise
• Stretch slowly and gently
• Do not hold your breath when stretching
• Hold each stretch for 10 - 20 seconds
• Do not bounce or stretch rapidly

Stretches

Cool down

Cooling down is an important part of the recovery process. It assists in the removal of waste products such as lactic acid, reducing the effects of fatigue, including muscle soreness. A cool down should be performed immediately after activity while the muscles are still warm. Allow 5 - 10 minutes at the end of a training session to do a cool down, including stretching. Activities of a low intensity, such as a slow jog or walk are recommended. By the end of the cool down, you should no longer be sweating and your skin cool to touch.
 

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