club sport athletes kyle barile. warming up and cooling down are equally important to the body
TRANSCRIPT
Importance of the warm up and cool
down
Club sport athletes
Kyle Barile
Warming up and cooling down are equally important to the body
Club sport athletes do not have the same access to information about training as the school sponsored athletes do
It is important to be informed about how your body works
Why club sport athletes?
It is essential to understand the importance of proper warm-up.
Many coaches and players underestimate the value of warming up
Why Warm Up?
Muscles relax and contract faster
Hemoglobin gives up more oxygen at higher temperature
Why Warm Up?
Metabolic rate increases with increasing temperature which means warm ups speed up energy production in the muscles
Loosening of muscles, ligament and joints which reduces muscle soreness
Why Warm Up?
Reduces likelihood of musculoskeletal injuries.
Increase in the effectiveness of a muscle to do work
Why Warm Up?
Warm up prevents early lactic acid buildup and fatigue that could shorten your workout.
Increase cardiac output and blood flow to the skeletal muscles
Mental preparation
Why Warm Up? Cont.
Running or jogging
Types of Warm Ups
Biking
On either a mobile or stationary bike
Types of Warm Ups
Jump Rope, Plyometrics, and any other low-impact aerobic activity
The point of the warm up is to prepare your body
Types of Warm Ups
So don’t overdo it
Perform a dynamic stretching routine AFTER your warmup
Static stretching is no longer recommended pre-warmup
5 to 10 minutes jogging/walking or and other low impact, low intensity activity
Decreases body temperature and remove waste products from the working muscles
Cool Down
5 to 10 minutes static stretching exercises
◦ decrease body temperature, remove waste products from muscles and increases range of movement.
◦ Appropriate to the cool down
Cool Down
Allows safe return of heart rate, respiration rate, and core body temperature back to pre-exercise levels.
Reduces the risk of post-exercise cramping or spasm.
Benefits of Cool Down
Aids in the prevention of blood pooling, dizziness, and fainting
Begins the recovery process, preparing the body for the next workout
Benefits of Cool Down
Assists in the decrease of post-exercise stiffness and muscle soreness
May decrease the risk of injury
Benefits of Cool Down
THE END
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