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The importance of the Warm-up and Cool-down

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The importance of the Warm-up and Cool-down Before any exercise of any form, it is essential to carry out a sufficient warm-up. This should include a continuous exercise that works the whole body such as jogging so that heart rate is raised to about 120 beats/min. This should be followed by a series of stretches, which should be held for no less than 15 seconds each. ...read more.


The warm-up also ensures that the person has as much oxygen as possible. It does this by distributing more blood to the muscles therefore increasing the heart rate and also the ventilation rate to increase the intake of air. During the warm-up, synovial fluid is also produced to enable the joints to move more effectively and with ease. This increased temperature of the muscles also allows them to stretch further increasing ones flexibility. ...read more.


Therefore, after exercise, the heart rate needs to remain at a moderate level so that the body has enough oxygen to pay of the oxygen "debt" without too much discomfort. A cool-down will also help to prevent the blood from pooling, which occurs when the amount of blood returning to the heart drops suddenly. This can cause dizziness and a feeling of light-headedness. It is also a perfect opportunity to do flexibility stretches, which will help to improve flexibility with reduced risk of muscle damage. ...read more.

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