One of the most important elements of the Injury Prevention to warm up and cool down, and should not be neglected.
Warm up refers to the preparatory phase of the workout session. Warm up generally includes a period of low-impact exercise regime that prepare the body for more strenuous sporting aspects. Warming up is an important exercise in reducing the risk of injury that would possibly happen if the stretching occur without a person being physically warmed up and ready for exercise.
Cooling down refers to the short-term at the end of practice sessions. Cooling down phase, again, tends to take a short low-impact exercise that gradually returns the body to its ‘resting state’. The slowdown phase is believed to reduce the risk of muscle soreness that may occur the day after a workout session, and reduce the risk of fainting or collapse after such meetings.
The Warming Up Session
Practice sessions should always start with time warming up. In some cases it may be in form a series of specially designed preparatory exercise, while others found it simply instructed to carry out the project of low density before increasing the intensity of the desired level. The warm-up period is important for the following reasons:
- It gets the body ready for exercise physcal provided. This improves the physical condition, enabling the body to deal more easily with activity. It also allows athletes to get the most benefit from meeting.
- If heated meeting has special moves in relation to sporting muscles may be re-educated in preparation for the next activity.
- It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue that can occur if the cardiovascular system is unprepared for strenuous activity.
- It prepares cardiac function for increased functionality and reduces the risk of stress placed on the heart.
typical heating may include some “free exercise” a few minutes of low-impact aerobic activity and then a series of stretching exercises. This can last for about five to fifteen minutes depending on the strength of Parliament attached. Relaxation exercises in the early warm-up may include activities such as’ stretch ‘and’ running locally. These are gentle activities begin to prepare your body for exercise and is particularly important if the athlete has been temporarily.
The aerobic exercise may include activities such as cycling on the exercise cycle. This has the effect of increasing the heart rate, diverting blood to consume muscle and raise the overall temperature of the muscles.
stretching exercises provide the final phase of the warm-up and ensure that the muscles and tendons are willing to practice. One of the main reasons stretching exercises to prevent muscle and tendons from being overstretched during the meeting. So warm up will also prepare a joint motion
Effects of Warm Up on the body are :.
- Cold muscles, tendons and tissue connectinve not stretch very easily. Stretching without heating is unlikely to produce the best effect. Warming up also relaxes the body and muscles rather allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage because they are more likely to tear when cold.
- A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, along with the muscles, gradually, to practice.
- A warm-up also causes blood to be shipped to engage muscles. This is done by getting the blood vessels that supply the muscles used to expand. This extra blood is diverted from areas of the body not as important for practice, such as the gastrointestinal tract.
- Exercising without warming up, can cause muscles to work without adequate oxygen supply. This forces them to use anaerobic processes to improve production of adenosine triphosphate (ATP). Consequently, lactic acid accumulates and muscles can become tired early.
A warm-up increases body temperature. This increase in temperature facilitates and speeds up many processes associated with metabolic activity. It increases the speed of nerve impulse transmission, the rate of oxygen delivery to the muscles and speed of response associated with the production of ATP. Therefore, in this context, the warm up can be said to optimize the condition of the body.
A cool down involves a short time at the end of training sessions where the physical activity of the body is gradually reduced to almost the rest stage. A cool-down period is therefore often low-impact aerobic exercise that is gradually reduced, after some gentle stretching exercises. This has a number of effects.
The gentle aerobic activity helps to get rid of all metabolic wastes that have accumulated during the practice session. The benefits of active recovery are believed to be associated with muscle to continue to get wider supply of oxygenated blood, which will also help to remove metabolic wastes.
During exercise blood is pumped through the body by the action of the heart. However, the blood of aid instead to the heart through the venous system and muscular contraction. If athletes stop exercising suddenly, the heart continues to beat rapidly, sending blood throughout the body, but because the practice has stopped, the blood is no longer assistance in return to the heart. It is proposed that this is one of the reasons why people sometimes feel faint after exercise. On cooling, the heart rate is gradually reduced to resting level and venous return continues to be actively assisted the contracting authority muscles, thus preventing this problem.
After practice, and after cooling period, the heart of sportsman will still need a period of time to sit back down completely dormant growth, but should be within 30 beats of what it was before the exercise session began . This will of course affect the overall physical condition of the individual. It can also affect the content of the session, with more challenging sessions require wider cool. Slowdown period also provides an opportunity for participating more stretching exercises, which may be desirable, especially if they were not included as part of the main conference. Registration stretching exercises within the cooling period not only helps to gradually lower activity level of the body at the end of the session, but it can also prevent stiffness the day after.
cooling period is also likely to occur when the body is warm, make muscles more receptive to stretching. The most effective stretch that can be at this time.