You\u2019re all set to exercise, so you walk out your front door, go on a three-mile run, then quickly shower and get on with your day. Does this sound familiar? If you\u2019re the kind of person who tends to focus on the actual workout and never really bother to warm up before or cool down after, you may want to rethink your approach. That\u2019s because regularly doing pre- and post-workout routines is key to feeling your best and avoiding injury.<\/p>\n\n\n\n
FIRST THINGS FIRST: THE IMPORTANCE OF WARMING UP<\/em><\/strong><\/p>\n\n\n\n \u201cWarming up prepares your body for the work you\u2019re about to do,\u201d says Jeffrey Prichard, a performance specialist at Bridge Athletic, which programs workouts for teams and clubs across the country. \u201cIt raises your body temperature and increases blood flow to your muscles.\u201d Those two things will help you perform better during your workout and reduce your risk for injury.<\/p>\n\n\n\n \u201cWhen you start a workout, you put physical stress on your body,\u201d says Nick Savin, a personal trainer at Equinox in Chicago. \u201cIf you don\u2019t warm up properly, you\u2019re more likely to tear a muscle, sprain a joint, or slip a disc in your back.\u201d Prichard likes to compare muscles to a rubber band. If it\u2019s cold and you try to stretch it, it\u2019s more prone to snapping or tearing. But warm it up first and you can stretch it to its full range of motion. Studies also show that warming up can reduce how sore you feel in the days after a tough workout (what\u2019s known as delayed onset muscle soreness).<\/p>\n\n\n\n So how should you go about it? Think about moving your body to loosen everything up. \u201cThe old idea of static stretching before a workout is outdated\u2014you want to get your body in motion and get your heart rate and body temperature up,\u201d says Prichard. Start with light cardio like jumping jacks or an easy jog. Then move on to some mobility work, like walking lunges, leg swings, or torso rotations. Lastly, if you\u2019re planning on strength training, do easier versions of the moves you\u2019re going to do in the workout. So if you\u2019re going to perform deadlifts, mimic the same motion a few times without a barbell.<\/p>\n\n\n\n ENDING ON A HIGH NOTE: THE IMPORTANCE OF COOLING DOWN<\/em><\/strong><\/p>\n\n\n\n It\u2019s natural to want to get on with your day as soon as you wrap up the workout, but build in a few minutes for a cool down. \u201cWithout a cool down, blood may pool in the lower extremities and muscles and blood pressure stays high,\u201d says Savin. \u201cCooling down properly allows the body to reverse those effects and remove waste from your muscles, optimizing recovery and reducing pain in the coming days.\u201d<\/p>\n\n\n\n The key here is gradually going down in intensity. If you were swimming, take a few easy laps. If you ran, switch to a jog or walk. You\u2019re good to go when your heart rate and breathing feel closer to normal. Lastly, wrap it all up with some stretching. \u201cYou\u2019ve primed your muscles already and everything\u2019s loose, so now is the perfect time to increase your range of motion,\u201d says Prichard.<\/p>\n\n\n\n Blog post taken from Fitbit’s official website. Available from: <\/p>\n\n\n\n