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Fitness goals, warm ups and cooling down.
Warming up and cooling down:
It's important that you do a warm up before doing any physical activity. The warm up can be adapted depending on the activity, but a warm up is important to make sure that you prepare your body for action by warming up the heart, lungs, muscles and blood vessels gradually. The activity you carry out feels more comfortable and enjoyable because you are prepared and you don't injure yourself.
A warm up should include:
• Activities that gradually raise the pulse. Examples include walking, gentle jogging or cycling in a low gear.
• Activities to warm up the joints. Examples may include shoulder rotations, side bends and knee lifts.
• Stretch out the main muscles to be used in the activity for 6-10 seconds. Go to stretching page.
A cool down after physical activity is important to:
• Allow the body to cool down gradually.
• Reduce any stiffness you may feel after certain activities.
• A cool down should include activities to decrease the pulse. Examples include power walking, moving then to brisk walking and end with gentle walking.
• Stretch out the main muscles used in the activity for 10-20 seconds and up to 60 seconds, where comfortable. The same stretches can be used for both the warm up and the cool down.
Stretching exercises:
The major body muscles need to stretched during warm-up and cool-down. These are:
• Chest stretch (front of upper body)
• Calf stretch (back of lower leg)
• Hamstring stretch (back of the upper leg)
• Quadriceps stretch (front of the upper leg)
It is essential that these four stretches are undertaken; however, many other stretches can be included depending on the planned physical activity. The warm-up stretches are usually performed in a standing position and the cool-down stretches in a sitting position. If exercising outdoors, then the standing stretches can be used for warm-up and cool-down.
Stretches for warm-up:
Whole body stretch Stand with feet apart. Stretch arms over head and hold. Then spread arms out to a V shape. Raise heels off the ground. Hold for 6 - 8 secs. Suitable for all.
Cat pose stretch
Stand with feet apart and knees bent. Curl back over while dropping head down. Tighten tummy muscles and round back. Then relax and repeat. Hold for 6-8 secs. Suitable for all.
Chest stretch
Stand with feet apart and hands behind back and together. Hold Squeese shoulder blades together. Hold for 8 seconds. Then relax and repeat. Suitable for all.
Calf stretch
Stand with one leg in front and bend the knee. Keep other leg straight and push the heel back into the ground. Keep lower back straight. Hold for 8 secs. Switch legs and repeat. May be difficult.
Quadriceps stretch
Using wall, partner for balance or alone , stand on the left leg and grasp foot behind hip. Pull the foot upwards until a slight tight sensation is felt on the front of the right thigh. Hold for 8- 1 0 secs. Switch legs and repeat. May be difficult.
Hamstring stretch
Put one leg a couple of inches in front of the other, bend the back leg and keep the front leg straight. Sit back towards rear leg. Place hands on the top of the bent thigh for balance or on hips. Feel stretch along back of straight thigh. Hold for 8- 1 0 secs. Repeat on the other side. May also raise toe for extra stretch. May be difficult.
Stretches for cool-down
Inner thigh stretch
Sit on floor, knees bent and failing outward. Place hands on inside of knee and gently ease the knees out to either side while breathing out. Hold for 8- 1 0 sec. Repeat. Suitable for all.
Hamstring stretch
Lie on back, knees bent, feet flat on floor. Bring one knee toward chest. Use hands behind upper thigh to support and relax leg. Then straighten leg up toward ceiling. Hold for 8- 1 0 sec. Bend knee into chest and return to starting position. Repeat with other leg. May be difficult.
Quadriceps stretch
Lie on side bend bottom knee forward and pull top foot behind and into the buttock. Hold stretch for 8- 1 0 sec. Repeat with other leg. May be difficult.
Calf stretch
Sit on floor with one knee bent to side of body. Reach to catch the toes of the straight knee and gently pull toward body. Hold for 8- 1 0 sec. Repeat with other leg. Suitable for all.
Content thanks to YouthHealthNE authors
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