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The Warm-up, stretch and cool-down

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The Warm-up, stretch and cool-down

  1. 1. Warm-Up, Stretch, & Cool-Down “Early to bed and early to rise, makes a person healthy, wealthy, and wise” (Benjamin Franklin)
  2. 2.  Prepares your body physically and psychologically  Increases blood flow to the muscles and the body temperature  Reduce the risk of injury  Achieve optimal performance Why Warm-Up?
  3. 3. How do you Warm-Up?  The warm-up should last about five minutes  Slow walking is a good warm-up for a moderate-paced walk  Brisk walking is a good warm-up for more vigorous activity
  4. 4. Warm-Up Conditions Make sure your warm-up does the following:  Increases heart rate  Increases breathing rate  Elevates body temperature  Utilizes muscles you will use in the upcoming activity  Takes your joints through a full rage of motion needed for the upcoming activity
  5. 5. STRETCHING • Light stretching should be done after the warm-up • Deep stretching after the entire workout • Remember to breathe when you stretch! • Benefits of stretching, include:  Improving and maintaining joint range of motion  Helps reduce risk of injury  Helps reduce soreness  Promotes better posture  Improves circulation  Relieves stress
  6. 6. Warm-Up Stretching • After the warm-up, stretch the muscles that you will be using during your workout • Each stretch should last 10-30 seconds • Going on a Walk? Concentrate on stretching your… Quadriceps, hamstrings, gluteals, adductors, hip flexors, calves, and lower back
  7. 7. WORKOUT Remember that your workout should be at a moderate intensity: The ‘Talk Test’ Your Target Heart Rate Range (between 60% and 85% of your maximal heart rate) MAXIMAL HEART RATE = 220 - AGE
  8. 8. COOL-DOWN If you abruptly stop an intense activity, you risk:  Increasing your chance of experiencing heart arrhythmias  Hindering the removal of cellular waste from your muscles, increasing the muscle soreness  Blood pooling  Becoming light-headed Never skip this step of your workout!
  9. 9. How do you Cool-Down? • Slow the intensity of the activity you are doing • Gradually slow your pace down to a walk • End the cool-down by doing some deep stretching  Focus on the muscles that you were using during your workout, this will help reduce the incidence of stiffness or soreness later
  10. 10. Cool-Down Stretching After the entire workout, stretch the whole body Make sure to focus on the muscles that were used during the workout Each stretch should last 20-30 seconds and be repeated
  11. 11. Cool-Down Benefits • Slowly ending your workout gives your body a chance to:  Relax  Decrease your heart rate  Decrease your breathing rate • Reduces potential for muscle soreness • Reduces chance of dizziness or fainting