Warm up / Cool down

zone 

Two of the most important parts of physical activity are the warming up and cooling down part of a workout .

Unfortunately two of the most neglected phases

amongst lifters.

Why ?

Should I DO

WARM up ?

General Warm up -

low - intensity exercise like treadmill or elliptical  5-10 min before exercise  

Specific warm up -

includes specific movement that mimic the following activity 

Warm up is necessary part of your workout that prepare your body with the benefits of :

  •  Increase hearth rate and respiratory system  work

  • increase blood flow to active muscle tissue

  • increases oxygen exchange capacity

  • increases tissue temperature

  • increase rate of muscle contraction

  • increases efficiency of contraction and relaxation

  • increase psychological preparation and mental readiness of oneself 

  • Reduces the risk of injury or trauma .

Cumulative injury cycle 

Tissue trauma 
Cumulative injury cycle
Inflamation
Muscle impabalnce
Altered 
neuromuscular control
Muscle spasm
Adhensions 

Foam Roller / Self Myofacial Release

What is Foam Roller ?-
this is revolutionary in preferment of the muscle for proper length-tension relation ship and reducing the tight sport or knots from the muscle
Where to use Foam Roller ?
calfs , lower back and hip are usually tight sport in most people .

When to use Foam Roller ? 

first thing in warm up phase and last thing of cool down phase. 

How does the foam roll works ?
while you rolling over massaging your muscle and holding (for 30 sec. or more ) on the tender spot  or knot (will be a little painful in the beginning ) that will stimulate the  Golgi tendon organ (mechanoreceptors ) and begin autogenic inhibition witch is a process that the Golgi tendon will overwrite Muscle spindles activity and relax the muscle or remove the adhesion and
 returning to its normal length .
Static stretching

What is Static stretching ? -

when you hold for 30 sec each stretch

lengthening over active muscle that could be tight from every day activity or sedentary lifestyle like calves(gastrocnemius/soleus )adductors ,TFL (tensor fascia late) , Latisimus dorsi ect. That will prevent a movement compensation later on.

*Can be used for cool down fase too.
 

What to do ?

Standing adductor stretch ,Pectoral wall stretch ,kneeling hip flexor stretch ,Gastrocnemius (calves) ,

How does it works?

is a prosses of passively taking a muscle to the point of tension and holding the stretch for 30 sec or more will allow the Golgi tendon organ (mechanoreceptor ) to overwrite the muscle spindle (mechanoreceptor ) and relax and elongate the muscle. 

Active isolated stretch
What is
Active -isolated stretch ?
is a process of using agonist and synergist to dynamically move the joint in full range of motion .Increases motoneuron excitability while creating reciprocal inhibition of the muscle that is stretched .  
What to do ?
 Active supine biceps femoris ,Active kneeling quadriceps stretch ,active standing adductor .
How to perform ? - hold  1-2 sec. for 
5-10 reps for each muscle that is about to be work on or its tense .
Perfect before a high intensity activity or maximal power activity .

How to perform  ?

-hold  1-2 sec for 5-10 reps 

this is a circuit format stretch 

What is Dynamic ?

stretching - uses concept of reciprocal inhibition to improve soft tissue extensibility .Uses more complex movements and is used before physical activity for advance lifters 

Dynamic stretch

What to do ?

- prisoner squat ,multiplayer lunges ,single -leg touchdown ,lift and chop.

Cool down phase

 Why is important ? -

During exercise about 80-85 % of the blood is circulating in your skeletal muscles while normal rate is 15-20 % at rest this why could down phase is coming to smoothly transition back to resting state. Using a static stretching techniques is appropriate .

What to do ?

5-10 mins  - Foam rolling (Self myofascial release ) and Static stretching 

 

What are the benefits ?

  •  decrease hearth rate

  • decrease body temperature

  • preventing blood from pooling in the lower extremities and

  • return muscles to there opimal length-tension relationship for

  • optimal recovery .

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