A warm up session prepares your body for exercise both physically and psychologically.
It includes a pulse raiser, stretches (which you should hold for 8-10 seconds to gain the ful effect) and event specific drills.
The benefits of a warm up include:
- Your muscles are ready for exercise as they can relax and contract quicker.
- Oxygen it more readily available to the muscles due to an increase in body temperature.
- It helps you to focus.
- It reduces the risk of injury if you gradually increase the amount of exercise you participate in.
The warm up prepares you for the main activty and as your muscles are already prepared you would be able to participate in sport to the best of your ability and this would reduce the probability of you gaining an injury whilst participating in sport.
A cool down should return your body to its resting rate, reduce the amount of lactic acid that you may have built up and reduce tired muscles from being sore.
A cool down consists of:
- Stretches which you hold for, for 8-10 seconds.
- A slow jog
The benefits of a cool down include:
- It reduces the risk of mucle stiffness, it speeds up the removal of lactic acid and carbon dioxide.
- It reduces the risk of fainting.