Fitness Tip of the Day: Friday's Facts and Findings-- Importance of Warm-Up, Cool Down and Stretching

Is it really that important to warm up and cool down with each workout?  I get that question all the time.  For the most part, the answer is "Yes."

From my AFAA textbook:  "All exercise sessions should be preceded by a warm-up.  A proper warm-up increases blood flow, oxygen and energy substrates to the working muscles, increases core temperature, gradually increases heart rate, and helps increase the metabolic rate from resting to exercising levels (Gutin, Stewart, Lewis U Kruper, 1976)."

From the ACE (American Council on Exercise) website:

"The purpose of warm-up activities is to prepare the body, especially the cardiovascular and musculoskeletal systems, for the conditioning or stimulus phase of the exercise session. The cool-down phase assures that venous return to the heart is maintained in the face of significant amounts of blood going to the previously working muscles.

Light aerobic endurance activities, coupled with activities, provide the fundamental basis for both the warm-up and cool-down phases. The length of the warm-up and cool-down periods depends on several factors, including the type of activity engaged in during the conditioning period, the level of intensity of those activities, and the age and fitness level of the participant.

In general, the warm-up and cool-down phases should last approximately five to ten minutes each. If the individual has less time available to work out than usual, it is recommended that the time allotted for the conditioning phase of the workout be reduced, while retaining sufficient time for both the warm-up and cool-down phases.

Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999."

How long should the warm-up be?  

It really depends on the activity that you are doing.  The more intense the workout, the longer the warm up should be.  This will give your body time to do all the things listed above.  Most warm-ups are anywhere between 5 and 10 minutes.  It can consist of a slower/less intense version of your workout or simply walking or marching in place.

What about stretching?

While stretching/flexibility training is considered very important by the fitness industry, the need to stretch before cardio/strength training workouts isn't mutually agreed upon.

Some professionals believe that no stretching is needed before a workout, but if you are going to stretch before a workout, it should be active or dynamic stretching.  This means that you are moving through the stretch, not holding it (static stretching).  You should save your static stretching for the end of the workout when your muscles are warm. This type of stretching is very important, yet it is commonly skipped because we just want our workout to be over.  Warm muscles will gain the most flexibility benefits and stretching will reduce the risk of injury.  Static stretches should be held for at least 15 - 30 seconds, up to 60 seconds for the most flexibility benefit.

This being said, should you warm up before say a yoga class?  I found a video from Melissa West that addresses this topic.  She is only talking about the type of yoga that she teaches which is Hatha Yoga.  This type of yoga is basically static stretching, but she prepares your body through "preparatory poses."  I have done more dynamic type yoga or Vinyasa yoga that the body is warmed up through preparatory poses as well. 

Bottom line, warming up before any type of exercise isn't going to hurt you.

Here's what Melissa West said:
(click the link, not the picture)

http://www.melissawest.com/should-i-warm-up-my-muscles-before-doing-yoga/

I did find several yoga warm-up videos that could be done before any yoga or stretch workout.  Here's one I liked:

Cool downs are just as important as warm-ups!!!  Cool downs are done by gradually decreasing speed/intensity for 3-5 minutes especially after a cardiovascular workout (even intervals if your heart rate is up--you need to cool down).

Also from my textbook:  "This helps prevent blood pooling in the extremities, reduces feelings of dizziness, lowers heart rate and blood pressure to near-resting levels, helps dissipate lactic acid, and helps minimize potentially threatening cardiac arrhythmias" (this is why you are told during a cardiovascular workout to never just stop--walk around!).