Benefits of a Warm Up + Cool Down

By: Samantha Ilas CAT(C)

With the change of weather, you may have yard work or gardening on your to-do list or have  been walking outdoors or engaging in an evening stroll or playing Pickleball outdoors.  

Regardless of the type of activity or sport, individuals should be engaging in a proper warm up  + cool down.  ​

What is a Warm Up?

- “It helps prepare the body physiologically for some upcoming physical work” (Prentice, 2017.) Dynamic Warm Up 
- Performed prior to activity or sport  
- Duration: 5 - 20 minutes (depending on activity level, type of activity, + age) 
- Prepares muscles + joints in an activity or sport specific manner  
- Involves dynamic stretching 
- Involves all major muscle groups used for activity or sport  

Benefits of a Warm Up:  
- Increase blood flow to working muscles  
- Increase body temperature  
- Gradually stimulate Cardiorespiratory system  

What is a Cool Down?

 - Allows body to cool down + return to resting state — e.g. continuing activity at low-level  intensity to allow heart rate + blood pressure return to baseline level  
- Performed after sport or activity + often neglected  
- Duration: 5 - 10 minutes  
- Usually involves light walking, jogging, or static stretching 

Benefits of a Cool Down:  
- Help decrease risk of Cardiovascular complications that may occur when exercise is stopped  suddenly  
- Prevent pooling of blood in extremities  
- May help increase recovery process if done properly 
- May help decrease muscle soreness + muscle stiffness ​

Book with one of our Certified Athletic Therapists today for guidance on your warm up or cool  down routine, for assistance with creating a routine specific to your needs, or for any  questions! 

Book Online by clicking here OR Call Us: (204) 885-9292 Team Insahyu looks forward to meeting you soon! 

Reference: 
William, Prentice. Principles of Athletic Training: A Guide to Evidence-Based Clinical Practice. McGraw-Hill Education, 2017.