WARM-UP AND COOL-DOWN
Warming-up, preparing you for vigorous activity without exhausting you. For exercise preparation and to increase blood circulation. A typical warm-up can begin with keeping your game uniform or jogging around the field or court, which is necessary to get the most out of fitness training. Which will prevent your injuries as well as preparing the right exercises to help you get out of your workout.
Warming up for exercise :
Warm-ups heat your muscles, increase heart rate, make blood flow to working muscles. Which are designed to stretch your upper body, shoulders, back and legs. Move the body slowly through a series of basic stretches while preparing the body for exercise or with a little bounce before playing. This research indicates that passive or steady stretching is better for you and less likely to cause injury. Hold each stretch for about 20 seconds. It should be for a minimum of five minutes.
Mobility during exercise :
Mobility training is the process in which some basic actions that require the respective motion in the main session to keep the limbs through the range of movement will ensure that the joints will loosen, lubricate and function more efficiently, and exercise. Allows the full benefits of, and works to improve mobility.
Keep this in mind, usually do not make the mistake of performing a static stretch before your main exercise as it increases the chances of injury, and according to some research it has been known that your performance can be affected.
Instead it may be more important to completely warming up from the first exercise in the beginning and then stretching later, And with all of you working to improve mobility in one or the other joint.
Main session of exercise :
This can form a major part of a training session, such as: resistance training, cardiovascular training or core stability training. After you first do your warm-up, you will be able to tackle your beginning workouts vigorously and this is something that can help you improve or maintain mobility every day and hopefully be free from injury.
Cool-down after exercise :
Do not stop abruptly while completing your exercise, especially if it is of high intensity. Instead you should cool-down by exercising at a lower intensity than the main exercise and calm down by allowing the body temperature and your body to slowly return to a normal pace. Cooling down for about 5 minutes or until your heart rate reaches about 100 beats per minute, will separate the waste product of the exercise from the muscles and tissues, repeat your stretching exercises again. Recovery will be accelerated before the next training session.
For example: Cool-down should be at least five to 10 minutes of light heart rate, jogging or walking is ideal.
Flexibility for exercise :
As you know, stretching should be done after the main exercise and calm down as the body is in a more relaxed state than the beginning of the workout. Five to ten minutes spent stretching the worked muscles will maintain lethargy. This cool-down helps relieve the lactic acid produced during vigorous exercise and helps prevent muscle soreness.
Actually spending time is an often neglected part of a practice session, yet it is most important. Stretching will not only help in recovery but also to keep the body pressed and prevent injury for a long time. Drinking sports drinks during strenuous physical activity before and after can also prevent muscle breakdown. Dehydration is the primary cause of muscle cramps, so adequate amounts of water must be consumed.
Important considerations in your conditioning program are exercise, a sound diet, adequate sleep, rest, and exercise. Discuss the need for an advanced player to adopt a more rigorous and structured training program.
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