#1) THE WARM-UP & COOL DOWN
"Give me six hours to chop down a tree, and I will spend the first four sharpening the axe." - Abraham Lincoln
Welcome to the inaugural article in my compilation of the 10 Key Training Components. Historically, I must confess to having been inconsistent at best in this area until recently. To say that re-establishing this habit has been beneficial would be an understatement. Make sure to explore the lab notes for a more comprehensive analysis.
WARM-UP
A warm-up plays a crucial role in your workout routine, aiming to elevate your body temperature and improve blood flow to your muscles. When done correctly, the warm-up can activate dormant or slow-responding muscles, helping to reduce muscle soreness and joint discomfort during the workout. Ultimately, a well-executed dynamic warm-up has the potential to lower the risk of injury and optimize your performance during the main set of exercises.
Optimal Duration
Typically, a warm-up lasting 5-10 minutes is suitable. However, that time should be considered a minimum. You should warm-up for as long as it takes. Older individuals especially may need to spend more time to prepare their body for the main set of exercise.
Warm-up Activities
Warm-up activities encompass light calisthenics or dynamic stretching (e.g., motion prep exercises). Additionally, engaging in lower-level exercises akin to your main workout routine can provide the essential preparation for your workout or event.
Motion Prep Exercises
The objective of these routines is to ready your muscles and joints for exercise by activating them and enhancing blood flow to the working muscles. These routines, or similar ones, should be incorporated into your warm-up routine.
Tissue Release Exercises
Engaging in self-massage and tissue release exercises using a foam roller before and after workouts can contribute to preventing tissue damage and facilitating recovery. Depending on time availability, aim to complete at least one set of each exercise. Alternatively, if time is limited, opt for exercises that target specific problematic (tight) areas.
See examples in Lab Notes …
COOL-DOWN
The Importance of Cooling Down
Engaging in a cool down following your workout is crucial to facilitate a gradual return to your pre-exercise heart rate and blood pressure levels. This gradual reduction in workload can effectively prevent a hypotensive response (a sudden drop to lower-than-normal levels) in blood pressure, which is often associated with feelings of lightheadedness and potentially dangerous arrhythmias (irregular heartbeats).
The cool-down is also a good time to throw in some static stretch and or mobility work since your will be nice and warmed up for it.
Optimal Duration
Typically, a cool-down lasting 5-10 minutes is sufficient but longer might promote a more optimal response.
Special Consideration for Older Athletes
It's worth noting that older athletes may derive greater benefits from even lengthier warm-up and cool-down periods. These extended periods help ensure muscle and joint readiness, enhance comfort levels during exercise, and expedite recovery post-workout.
See Lab Notes on stretches and mobility work…
Go to the next page: Know your Zones