A gradual, easy warm up is essential.

A gradual, easy warm up is essential. It allows the body temperature to slowly increase and the muscles to warm up, elongate and extend range of motion. It allows heart rate to gradually increase and activates the chemical functions necessary for muscles to fire. With a good warm up, the body can achieve higher maximum effort levels later in the workout. In addition, an easy warm up gives us time to mentally (and sometimes emotionally) prepare for the workout.

The cool down is often rushed or missed for a variety of reasons, but it is essential to do the reverse of the warm up and gradually cool the body temperature and decrease the heart rate. When we skimp or nix the cool down, the body does not get a gradual flush to shift from high heart rate to low heart rate, from very active muscle tension, fast blood flow, hot core body temperature and elevated chemical levels back to down to ‘normal’ levels. Without the flush from the cool down, the residual chemicals remain in the system making the body feel sluggish for up to 24 hours. The tension remains in the muscles, which tighten over time, and sudden hot to cold body temperatures leave the immune system vulnerable. In a time crunch, shorten the main set to ensure you get the cool down done. It is a longer term gain decision.