Warm-up, Stretching & Cool-down. Guide

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Noah Malone
5 years ago
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1 Warm-up, Stretching & Cool-down Guide

Warm-ups Not only is warming up a fantastic way, even a necessity for preparing your body for physical activity, it s also very effective use of time to think about why you re actually exercising - I

2 Warm-ups Not only is warming up a fantastic way, even a necessity for preparing your body for physical activity, it s also very effective use of time to think about why you re actually exercising - I bet that rarely crosses your mind during a warm-up! The point of this is it gets you to find that extra umph before you even start exercising - how s that for an advantage? How hard will you go today? Today may be the day which determines success or failure, it s your choice.. Now let s begin, starting with the benefits of warming up. Benefits Ah yes, finally you ll learn all of the benefits of warming up before physical activity. Like we ve discussed above, it s not only the physical aspect of a warm up which is advantageous, but the psychological aspect also. Are your reasons for weight loss clear? They better be..if not, us and we ll help you define them. Let me just list some key benefits, making it succinct for you. Increased blood circulation through your tissues, promoting muscle elasticity which in turn improves flexibility - preparing your muscles for stretching; YES! Increased delivery of oxygen and nutrients to your muscles - you don t want to get out of breath too quickly now, do you? Sets up your nerve-to-muscle pathways to be ready for exercise (My favourite. What s yours?) Allows the heart rate get to a workable rate for beginning exercise Helps to avoid injury Mental preparation C mon, you re about to exercise - get excited! Hey, I know it s hard to find motivation sometimes, but you have an incredible opportunity in front of you to take you one step closer towards your goal. What are you focusing on right now? Is it how hard exercise is? Or is that if I complete my exercises today, I am certain I will feel good afterwards and end up closer to my goals than where I was beforehand - or now!. Start focusing on the possibilities of exercise that lay right in front of you.

Have a go at these dynamic exercises below - remember why you re here! Jog on the spot! Your thighs should be parallel with the ground. Move your arms as you jog.

3 General Warm-up The general warm-up is where you ll begin. This should consist of a light physical activity which gets your blood moving, ready for stretching and exercise. Have a go at these dynamic exercises below - remember why you re here! Jog on the spot! Your thighs should be parallel with the ground. Move your arms as you jog. Jog for 2-minutes. HIGH KNEES Your feet should be hip-width apart. Drive your knees toward your chest in a running motion. March for 30-seconds x 2 sets. Cross Body Leg Swings Hold onto the wall if need be. Keep your feet hip-width apart. Keep your weight in the supporting foot. Swing your leg across-ways. Complete 30 per leg. 2

arm swings Stretch your arms out as much as possible. Contract your shoulder blades together.

arm circles Stretch your arms out to your side Begin a circular motion - whilst keeping your

chest expansion Straighten your arms & puff your chest out (stretch).

4 arm swings Stretch your arms out as much as possible. Contract your shoulder blades together. Swing across body smoothly - repeat 30 times. arm circles Stretch your arms out to your side Begin a circular motion - whilst keeping your arms straight. Complete this exercise for 30-seconds x 2. chest expansion Straighten your arms & puff your chest out (stretch). Bring and join your arms together in front of you. Repeat this 30 times. chest expansion Straighten your arms & puff your chest out (stretch). Bring and join your arms together in front of you. Repeat this 30 times.

5 Work-out Time! Complete your exercise for that day.

Cool-down Firstly, well done for completing your workout today - I m assuming you have, if not, go and do it! It has taken you one step closer to your end goal.

6 Cool-down Firstly, well done for completing your workout today - I m assuming you have, if not, go and do it! It has taken you one step closer to your end goal. What else can you do today that will put you on right path towards your dream? The cool-down phase is incredibly important after a workout and is made up of two phases: Light Physical Activity and Static Stretching. Have you ever felt really sore after a workout? Even days after?! (known as DOMS) Well this is the tool you can use to minimize that soreness and get on with day-to-day activities as efficiently as you normally would. Incorporating a cool-down is also essential for preventing an injury - none of us want to sustain a preventable injury, right? That will only slow you down! Benefits I want to share some of the science behind a cool-down with you, so bear with me Prevents your blood pressure from dropping too rapidly after exercise Your blood vessels are dilated after exercise - especially intense exercise. This means you could potentiallyfaint if you just stop. Ever felt nauseous and like you were going to faint after a workout? A cool-down will prevent this and help you feel awesome again! Returns all of your levels back to normal including, heart rate, body temperature, respiration. If these levels aren t returned to normal, you may be at risk of an irregular heartbeat - this can be life-threatening! Improves your overall flexibility which is very important for prevention of potential injuries in future.

Forward leg Swings Support yourself on a wall or post. Keep yourself upright and stable (core engaged).

7 Cool-down: physical Activity These movements will be similar to the ones performed in the warm-up. So it s nothing crazy - c mon, you can do it! Jog on the spot! Your thighs should be parallel with the ground. Move your arms as you jog. Jog for 2-minutes. Forward leg Swings Support yourself on a wall or post. Keep yourself upright and stable (core engaged). Lightly swing initially then gradually reach your hands. Complete 20 swings each leg. Dynamic side Bending Stand shoulder-width apart. Bend your upper body (only) to the side. Exhale on the bend - inhale when centred - repeat. Complete 20 on each side.

Cross your arms and swing back - controllably. Complete 20 in total.

8 Bum Kicks - on the Spot Bring your heel off the floor towards your bum. Jog on the spot, heels hitting your bum. Complete 20 each leg. Arm Swings Stand with your knees slightly bent. Cross your arms and swing back - controllably. Complete 20 in total. Torso rotations Before engaging, contract your abs and midsection. Straighten your arms and twist at your hips. Rotate your head, chest and torso as one unit. Complete 20 swings per side.

Cool-down: Static Stretching Each stretch should be held for 10-30 seconds (I recommend 15-seconds).

Also, it s very important that you choose stretches that apply to your the muscle groups that you ve worked on that day.

Hamstring Stretch Bring your arms forward, reaching for your toes. Try and keep your back straight.

9 Cool-down: Static Stretching Each stretch should be held for seconds (I recommend 15-seconds). This will truly improve your flexibility, making future exercises easier and more enjoyable. Also, it s very important that you choose stretches that apply to your the muscle groups that you ve worked on that day. For example, if you only trained legs, be sure to just do static leg stretches. Hamstring Stretch Bring your arms forward, reaching for your toes. Try and keep your back straight. Quad Stretch Support yourself and hold onto a pole or wall. Keep your chest up, and bring your foot to your bum. Standing Calf Stretch Support yourself with a wall. Shift the weight to your back foot, until you feel tension. You should feel a stretch in your calf muscle. Repeat on both sides.

Cat Stretch Get on on your hands and knees. Pull your belly in.

Standing Lat Stretch Raise your arm above your head.

Keep your head in line with your spine during the rotation.

your back. Keep your back and abs relaxed.

10 Cat Stretch Get on on your hands and knees. Pull your belly in. Round your lower back, shoulders and neck. Standing Lat Stretch Raise your arm above your head. Slowly lean to one side, keeping your lower body stab. Keep your head in line with your spine during the rotation. Abdominal Stretch (The Cobra) Gently straighten your elbows, arching your back. Keep your back and abs relaxed. Keep your head up high - look up. Gluteal Stretch Bend one leg and rotate this leg over the flat leg. Place your elbow on your knee and apply pressure. Rotate your body toward your the bent leg.

Standing Chest Stretch Find a wall or a pole for support.

Puff your chest out, and allow your shoulder to open.

Using your other arm, pull your stretched arm toward you.

Slowly rotate your wrists forward, facing your palms behind you.

11 Standing Chest Stretch Find a wall or a pole for support. Place your hand on the wall - in line with your shoulder. Puff your chest out, and allow your shoulder to open. Standing Shoulder Stretch Keep your spine/torso straight. Using your other arm, pull your stretched arm toward you. Standing Bicep Stretch Find a wall to support yourself, and your arm. Slowly rotate your wrists forward, facing your palms behind you. Slightly lean forward, feeling a gentle pull on your bicep. Tricep Stretch Pull your left elbow toward your right side Hold when you feel a slight stretch in your tricep.

Static Flexibility/Stretching

Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior