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WARMING-UP AND
COOLING-DOWN
Warming-Up
Beginning exercisers are often reluctant
to take time to warm-up prior to their activity for fear it will use up
much needed energy and make them more tired. Actually, the exact
opposite is true. A warm-up will help you to feel more comfortable
during your exercise and will also help you to perform better.
A "warm-up" is a gradual increase of
physical activity that prepares your body for aerobic activity. You
literally warm your muscles up. The slightly higher muscle temperature
allows for more efficient energy production and for a greater range of
body motion. A proper warm-up will not only permit your body to function
at its physical best and but it will also reduce your risk for injuries.
A warm-up is usually accomplished in
about 5 to 10 minutes by gradually increasing the pace of your walking
or jogging. Some mild strengthening and flexibility exercises can also
be done. You should literally feel warmer. The older a person gets, the
longer the warm-up needs to be. A warm-up of 15-30 minutes is
recommended for persons aged 50 and over.
Cooling-Down
A "cool-down" is a gradual decrease of
physical activity that eases your body's transition back to a resting
state. Spending 10 to 15 minutes gradually slowing your movements allows
your muscles to cool off and helps to avoid problems like dizziness.
This is the time to give your muscles a chance to get rid of lactic acid
build-up. A cool-down period is also a great time to do strengthening
and flexibility exercises. You definitely want to avoid a sudden stop or
worse, slouching in an easy chair, right after your workout!
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