WARM-UP AND COOL-DOWN
One must prepare the body before taking part in organized
PT, unit sports competition, or vigorous physical activity. A
warm-up may help prevent injuries and maximize performance. The
warm-up increases the body's internal temperature and the heart
rate. The chance of getting injured decreases when the heart,
muscles, ligaments, and tendons are properly prepared for exertion.
A warm-up should include some running-in-place or slow jogging,
stretching, and calisthenics. It should last five to seven minutes
and should occur just before the CR or muscular endurance and
strength part of the workout. After a proper warm-up, one is ready for a more intense conditioning activity.
One should cool down properly after each exercise period,
regardless of the type of workout. The cool-down serves to gradually
slow the heart rate and helps prevent pooling of the blood in
the legs and feet. During exercise, the muscles squeeze the blood
through the veins. This helps return the blood to the heart. After
exercise, however, the muscles relax and no longer do this, and
the blood can accumulate in the legs and feet. This can cause
a person to faint. A good cool-down will help avoid this possibility.
One should walk and stretch until their heart rates return
to less than 100 beats per minute (BPM) and heavy sweating stops.
This usually happens five to seven minutes after the conditioning