Aerobics: Guide to Warming Up and Cooling Down
By FitFarms Health and Fitness Editorial
Everyone aims to improve their fitness level and there are many options to do this. One of the classic exercise activities that people choose is aerobics. Like any other workout, the starting and preparation phase is very essential because it allows your body to adjust while doing the exercise.
Jumping into fitness training such as aerobics without preparing your body can lead to setbacks, such as muscle strains or even injuries. In order for your body to adapt the demands of aerobics, you should do warm up before beginning the training and do cooling down subsequently.
When you warm up before performing any workout activities, it allows you cardiovascular system to intensify gradually as it increases the blood flow to your muscles and elevates your body temperature. If properly executed, it will not only condition your body for the whole exercise routine but it also loosens your stiff muscles when doing heavier lifts.
In warming up, choose an activity that uses the same muscles you will use during the exercise. For instance, if you are planning to have skipping rope as an exercise, try skip slowly for about five minutes then gradually increase your skipping abilities. If with injured muscle, stretch the affected side after warming up. Then, hold the stretch for half a minute. Remember to keep it gentle to avoid inflicting pain; sudden or aggressive movements would contribute to another injury.
The importance of cooling down after workout is parallel to warming up. It slows your pace from a workout routine particularly the aerobics routine. Cooling down gradually decreases the temperature of the whole body’s muscles and lessens the chance of acquiring muscle injuries, soreness and stiffness. Also, it enables your heart to return to its beating rate and your breathing returns to normal condition. After exercise, continue the activity by gradually decreasing its intensity for ten minutes. For example, after your 30-minute session of jogging, cool down by reducing your pace then walk.
Stretching is another important aspect of aerobics. Your muscles are warm and receptive to stretching after you cool down. It will not only increase your flexibility, it will also improve your circulation and helps maximize your joints’ range of motion. In stretching, focus on those muscles and joints that your routinely use such as the calves, thighs, hips, lower back, neck and shoulders. Stretch and hold one side for about half a minute, then do the stretch on the other. You will feel tension while stretching, and if it hurts already, back off the point where pain is not elicited. Remember to relax and breathe freely during the whole stretching.
It can be challenging for those who finds time for a regular aerobic workouts, particularly those who have limited time because of their busy and hectic schedule. If tempted to skip the warm-up and cool-down routine, be creative. One must consider doing it prior to the workout routine to prevent occurrence of injuries while exercising. Keep it in mind that the time you spend preparing for the routine is as important as the routine itself. Help your body adjust the demands of workout. With these, you will surely enjoy aerobics while staying healthy and fit.
About the Author
FitFarms are fitness and weight loss retreat camps based in the UK and the Middle East. FitFarms run women only and man only courses that are designed to kick start a healthier lifestyle. FitFarms Fitness Camp in UK have been voted Best UK Weight Loss Boot Camp by The Sunday Times and awarded No. 1 Weight Loss Camp by Virgin.
