There is no doubt that the time spent on warming up and cooling down improves the athlete's performance and enhances the important recovery process before training or competition. Therefore, it is important that coaches include this in their training plans.
Warm-up
Stiff muscles are believed to be directly related to muscle injuries. Warming up can help you loosen up and avoid stiff muscles, thereby drastically reducing the risk of injury.
Warm-up should include at least the following:
- 5-10 minutes of jogging
- 10-15 minutes of dynamic stretching (static stretching does not reduce muscle stiffness)
- 10-15 general and event-specific exercises designed to prepare the body for upcoming training or competition
- 4-8 running sessions at medium pace between 30-60 meters with a focus on running technique
What are the benefits of heating?
- Increased speed of contraction and relaxation of warm muscles
- Dynamic exercises reduce muscle stiffness
- Greater gains in movement due to reduced resistance in already warm muscles
- Promoted oxygen utilization with warm muscles because hemoglobin releases oxygen more easily at higher muscle temperatures
- Promotes nerve transmission and muscle metabolism at higher temperatures; specific warming can facilitate the recovery of the organs of movement, which is necessary for all future physical activity.
- Increased blood flow through active tissue, which increases metabolism and muscle temperature
- Warming up allows the heart to reach a working speed to begin training.
Slowdown
Shutdown shall include the following steps:
- 5-10 minutes of walking/jogging to lower body temperature and remove waste products from the working muscles.
- 5-10 minutes of static stretching to lower body temperature, remove waste products from muscles, and prevent stiffness.
What are the benefits of winding down?
Appropriate winding down comes, among other things, from:
- Help eliminate waste products, including lactic acid
- Reduce the risk of dizziness and fainting caused by blood rushing to/in the extremities
- Reduce adrenaline levels in the blood
- Allow your heart to return to its resting heart rate