The warm up:
The warm up helps the body for the main physical activity to come. It enables the muscles to be better prepared as it warms them up and they work better when they are warm.
The warm up increases your cardiac output and rate of ventilation which in turn provides more oxygen to the muscles, thereby helping the muscles to cope with the initial oxygen deficit experienced at the commencement of the main activity that is taking place after the warm up.
It aids the dilation of blood vessels, further enabling optimal blood flow in the main activity.
It gradually raises the temperature of the body, enabling a better stretch on the muscles and connective tissue, enhancing flexibility, and reducing injury chances.
Oxygen disassociates from the blood more readily in warm temperatures aiding the muscles.
The increased temperature of the muscles will aid enzyme activity, increasing muscle metabolism and ensuring a readily available supply of energy.
A warm up, through heating the body helps to lower the viscosity of synovial fluid, which then lubricates the joints better to help them move more efficiently.
The warm up helps to prepare and speed up the nerve impulse conduction, helping one to be more alert, for the main activity that will be taking place.
A warm up can help to prepare the person psychologically for the main activity, which includes facilitating any superstitions or rituals they may have.
During the warm-ups we do with PHIL K WOLSTANHOLME FITNESS, we use many models of warm up, tailored to the individual and activity to achieve the above. One such model is titled RAMP and refers to 1) Raise the heart rate 2)Activate the muscles being used in the session, 3) Mobilise the joints and 4) Potentiate specifically the major parts of the body that will be used in the main session.
The Cool Down:
It involves conducting some light activity when the heart rate remains elevated to aid the body return to a relaxed state.
A correct cool down keeps metabolic activity high, and capillaries dilated so that oxygen can be properly flushed through the muscle tissue, removing and oxidising any remaining lactic acid.
It prevents blood pooling which can occur if exercise is stopped too abruptly, thereby helping to prevent any dizziness and/or light headedness.
Static stretches as part of the cool down can improve flexibility as the the muscles are warmer and will respond better.
During the cool-downs we do with PHIL K WOLSTANHOLME we use many methods of cool down tailored to the individual, in a manner that aids all of the above points. The static stretch element includes a head to toe stretch sequence, aiding the recovery process and improving flexibility in the process.
Komentáře