Warm-Ups, Cool-Downs and Stretching: Myths v. Facts

True or False: Skipping a warm-up is okay if you want to save time

True or False: Stretching before hopping on your bike is important

True or False: Cool downs are optional



All of these are false!


I see people making these mistakes all the time simply because they are misinformed.

So here is the truth, based on applied scientific research:

• It is imperative to warm up your body before exercise
• Stretching is not the same as warming-up
  
• Stretching cold muscles can cause injury (muscles can be cold even if the temperature is hot)
  
• Static stretching before exercise can inhibit performance and may cause injury
  
• Static stretching is important after your workout
  
• Skipping a cool down is unhealthy
  

Warm-ups 
Warming up before exercise is essential because it prepares your body for work and improves your workout performance by:

• Increasing blood flow to deliver nutrients and oxygen to your muscles
• Enhancing the pliability of your tendons to prevent injury
  
• Boosting the mechanical efficiency of your muscles
  

Warm-ups should include at least 5 to 10 minutes of moderate intensity cardio; you should feel warm before starting your workout, maybe even breaking into a light sweat.

For example: a walk or slow jog outside or on a treadmill. If you are preparing to play a sport, sport-specific drills can follow the warm up.


Cool-downs 
Cool-downs ease your body back to a resting state and: 

• Disperse metabolic waste products from the muscles
  
• Bring heart rate and blood pressure to normal
  
• Lessen the chance of dizziness or fainting due to blood pooling in your extremities
  

Cool-downs should include 5 to 10 minutes of walking or slow jogging, depending on your fitness level and preferences, followed by 5 to 10 minutes of static stretching (see Stretching below).

Stretching 
A recommended stretch after exercise is the static stretch-- a hold with continuous tension on the muscle for 20 to 30 seconds (do not bounce).

• helps muscles relax and ease into position

• improves the range of motion of your joints.

Remember--static stretching should be done at the end of your workout as part of your cool-down!


A couple of other great stretching techniques are dynamic stretching and PNF stretching. If you'd like more information, I suggest reading, Stretching: A Research Retrospective by Len Kravitz, Ph.D., at www.drlenkravitz.com


When you're putting the time and energy into a good workout, make the experience more effective and safe with these tips. Keep yourself healthy! -- Jeanie