One of the most important factors in injury stoppage is warming up and cooling down, and should not be neglected.
Warming up refers to a preparatory phase at the beginning of an rehearsal session. Warming up generally involves a period of low-impact rehearsal regimes which get ready the body for the more strenuous aspects of the sporting activity. Warming up is an important aspect of rehearsal in reducing the risk of injury that would perhaps happen if over stretching occurred, without the someone being physically warmed up and prepared for the exercise.
Cooling down refers to a short period at the end of an rehearsal session. The cooling down phase, again, tends to involve a short period of low-impact rehearsal which gently returns the body to its 'resting state'. The cooling down phase is believed to cut the risk of muscular soreness which may occur the day after an rehearsal session, and cut the risk of fainting or collapse after such a session.
The Warming Up Session
An rehearsal session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will plainly involve performing the operation at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:
It gets the body ready for the physcal exertion that follows. This optimises the bodily condition, enabling the body to cope more admittedly with the activity. It also enables the athlete to get the most advantage from the session. If the warm-up session has definite movements relating to the sporting operation the muscles can be re-educated in establishment for the advent activities. It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular theory is unprepared for strenuous activity. It prepares cardiac function for increased operation and reduces the risk of stress being placed on the heart.
A typical warm-up may involve some 'loosening exercises' followed by a few minutes of low-impact aerobic operation and then a series of stretching exercises. This may last for roughly five to fifteen minutes depending upon the intensity of the session which follows. Loosening exercises at the start of the warm up may contain activities such as 'stretching' and 'running on the spot'. These are gentle activities which begin to get ready the body for rehearsal and are especially important if the athlete has been inactive for a while.
The aerobic rehearsal may involve activities such as cycling on an rehearsal cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the comprehensive climatic characteristic of the muscles.
Stretching exercises supply the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important hypothesize for stretching exercises is to forestall the muscles and tendons from being overstretched while the session. Such a warm up will also get ready the joints for bodily activity.
The Effects of Warm Up on the Body are:
Cold muscle, tendons and connectinve tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to yield the best effects. Warming up also relaxes the body and muscle which supplementary allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold. A warm-up increases the heart rate gradually, and aerobic rehearsal prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise. A warm-up also causes the blood to be diverted to the exercising muscles. This is achieved by getting the blood vessels that supply the muscles being used, to dilate. This extra blood is diverted from areas of the body not as important for exercising, such as the gut. Exercising, without warming up, may cause the muscles to work without an enough oxygen supply. This soldiery them to use anaerobic processes to supplement their output of Adenosine Triphosphate (Atp). As a consequence, lactic acid accumulates and the muscles may come to be prematurely fatigued.
A warm-up increases the climatic characteristic of the body. This increase in climatic characteristic facilitates and speeds up many of the processes related with rehearsal metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles and the speed of the reactions related with the output of Atp. Therefore, in this context, a warm up may be said to optimise the health of the body.
Cooling Down
A cool-down involves a short period at the end of an rehearsal session while which the bodily operation of the body is gently reduced to roughly its resting level. A cool-down therefore often involves a period of low-impact aerobic rehearsal which is gently reduced, followed by a few gentle stretching exercises. This has a whole of effects.
The gentle aerobic operation helps to get rid of any metabolic waste products which may have accumulated while the rehearsal session. The benefits of an active saving are believed to be related to the muscles continuing to receive a more comprehensive supply of oxygenated blood, which will also support with the discharge of metabolic waste products.
During rehearsal the blood is being pumped nearby the body by the operation of the heart. However, the blood is assisted in its return to the heart via the venous theory and muscular contraction. If an athlete stops exercising suddenly, the heart continues to beat fast, sending blood nearby the body, but, because the rehearsal has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why citizen sometimes feel faint after exercise. while a cool-down, the heart rate is gently lowered to its resting level and the venous return continues to be assisted by the actively contracting muscles, thereby preventing this problem.
After exercising, and following the cool-down period, the athlete's heart will still need a period of time to determine back down to its full resting rate but should be within 30 beats of what it was before the rehearsal session started. This will, of course, be influenced by the comprehensive bodily health of the individual. It may also be influenced by the content of the session, with more demanding sessions requiring a more comprehensive cool-down. The cooling down period also provides an opportunity for the inclusion of supplementary stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gently lower the operation level of the body at the end of the session, but it may also forestall stiffness the following day.
The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most productive stretching can therefore be performed at this time.
