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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