Welcome Back to The HealthyVio and I’m here, ready to serve you a Digestive and Knowledgeable Article. If You’re New here then Hello and Welcome, I write simplified articles regarding Health, Exercises, Diseases, etc. in such a way that you can easily understand them. Make Sure you check out other articles too before you leave the website. For Today, I brought to you another dose of an undervalued topic which is Why Warming Up and Cooling Down is Good while exercising.
Why You Should Not Start Exercising Immediately?
Now, you might have seen that lots of people do stretching or running for a bit or expanding their hands and taking deep breaths before exercising. They think that these make them ready to do exercise with a little more energy.
Do you think that it’s true?
Let me explain. Now, we know that doing exercise consumes a lot of energy and you can’t just start the exercise furiously. If you immediately start Heavy Exercise, you may end up having pain in your shoulders, elbow joint or neck, or Headache. But ever wondered Why It happened just because you started immediately and used the energy you stored in a single moment.
We are made in such a way that a sudden or immediate movement is only possible when there is an adrenaline rush in our bodies. But if we try to be furious in our way, the body is not ready yet for that Impact and hence you end up getting pain.
That’s why you may have seen Athletes/Sprinters who are about to run at full speed, will do a little bit of Pre-Exercise or we can say Warm-Ups.
What is Warm Up?
You may be wondering, does Warm-Up even help because it’s nothing but some sort of light or mild exercise which does not tend to make muscles Right?
But it’s not true, because Warm-Up is as necessary for your body as real heavy exercises.
Some people only do warm-ups to keep themselves fit and healthy. Because Warm-Ups are the only exercise which anyone can do and keep themselves fit and healthy.
Now let me tell you about scientific reasons to do warm-ups,
We have the most complex Blood CIrculating System on this planet. We have miles-long and complex structures of Blood Vessels. And they all have one job: to send blood in each part of our body so no cell lacks nutrition.
But while we do heavy exercise, the Blood moves faster than usual and Heartbeats are increased. Which is the reason why I told you to start the exercise by warm-up because while warming up, our heartbeats gradually increase which the body compensates but if you do an immediate episode of a heavy exercise, the heart has to increase its beats which may lead to sudden heart failure sometimes depending on your age.
The Warm-Ups are preparing your body for exercise by gradually increasing your blood flow, breathing, and also your energy.
Warming Ups makes us feel good to go for Heavy Exercises.
When we are going to do exercise in the early mornings, warm-up is the best option to eliminate sleep.
Types of Warm-Ups
First Type is Jogging. Yes, jogging itself is an exercise and also a part of Warm-up. A little jogging before exercise easily gradually increases our Blood Flow and also breathing rate. Jogging makes us feel very energetic before we do exercise and we get additional energy after jogging for exercise.
A little Jogging in the morning helps our body to remain active throughout the day.
I would prefer you to go jogging every day to start your exercising journey.
Jogging has several benefits like it helps to prevent cardiac arrest, boosts oxygen circulation in our body, gives energy for the whole day and heavy exercise and it’s a good cardio exercise itself.
You can jog in the early morning but just remember that don’t eat a lot before you start jogging. Because while jogging, your whole body is moving and because you have filled your stomach, you may feel nausea because the stomach is trying to digest the food with its movement which doesn’t synchronize with the jogging movement so yes you may end up vomiting everything out.
So be cautious while choosing the right thing and the right amount to eat before jogging.
Secondly, Squats are another good Warm up if you don’t want to go outside because it’s snowing or raining.
You can do Squats at home, lots of tutorials are available on youtube regarding How to do Squats.
Squats have the same rule which is about What and How Much you should eat before squatting. It increases our blood flow and breathing so that each cell of ours gets the proper amount of Blood and Oxygen.
Third and Easy Level Warm-Up is Stretching or Yoga. You can do a little bit of arm stretching or do a little yoga before you start exercising so that you can expand your body as wide as possible. And by far, yoga is the best way to warm up I’d Suggest.
As I have mentioned many kinds of Warm-Ups you can perform outside or inside.
But remember to perform them before you start the heavy exercise or you can even do it.
I forgot to mention another Warm-Up which is not an actual warm-up but I prefer to use it before I start my day with Exercise. And I guess that is one of the Best Warm-Ups that anyone can do. I’m Talking about Walking. Yes, it’s not warm-up but believe me, if you try walking for 20 minutes every day before exercise or even just a normal walk for 20 minutes can improve your health by lowering your LDL (Low-Density Lipoprotein ) and increasing HDL (High-Density Lipoprotein ) which is good cholesterol which does not cause any problem.
You can even walk if you have a heavy meal because walking helps to digest the meal.
Why Cooling Down?
Now whatever I talked about was for Before the Exercise. But Cool Down is something which should not be ignored and this is as important as Warm-Ups. Cooling down is a simple Post Exercise to let your body relax a bit after a heavy exercise. Cooling Down is as essential as Warming Up and also it keeps your body relaxed after a heavy exercise.
Cooling Down as the name suggests, is letting your body cool down for some minutes. After heavy exercise, our body temperature rises above normal value so we can’t just ignore that elevated temperature that may lead to vertigo. So simply relaxing is another kind of a good activity to help your body lower its temperature and relax the muscles. This is why it is necessary to cool down after heavy exercise because your body needs some rest before it can start working as normal.
Just like warming up, cooling down is a way to relax your body by sleeping on your yoga mat or by doing some of the things that I have mentioned below which may help reduce your body temperature and relax your body.
Types of Cooling Down
This is not as complex as warm-ups. Cooling down means simply letting your body relax which you can do on Yoga Matt.
You can sleep for a while by widening your legs and arms to stretch them out.
Cooling down doesn’t mean you go to bed and wake up the next day to repeat. It simply means to relax your body.
You can walk for a bit, it can be a good way to decrease the body temperature to normal levels.
Or you can sit for a while and take deep breaths to increase your oxygen level and normalize your heartbeats.
Drink only a little sip of water. Don’t drink the glass at once.
Things to Avoid While Cooling Down
You have to avoid doing what I’m going to mention below because it will ruin your whole exercise.
- Avoid Going to Bed and Sleeping for 8 Hours. Because we exercise to increase our stamina and yes I believe that we feel tired and sometimes a lot tired but it is the time to relax not to sleep. I know that 8 hours of sleep is recommended for Muscle Growth but still sleeping should be for Night Time Only. If you exercise at night, I suggest that you do that in the evening.
- Do Not Eat Heavy Meal. Your whole body is relaxing and it should be something for relaxing only. Eating a dishful of a meal may interfere with your relaxing Digestive system and lead to vomiting as well or abdominal pain. Also, drink little sips of water but don’t drink at once. It may also cause vomiting.
All you need to do is to relax completely from 5-20 Minutes and let your body functions be at normal levels.
Simply I can say that your body is in a recovery phase or it’s charging itself up for the next work. Do not interfere with cooling down exercise or you may end up getting very tired than usual because you had done exercises.
While your body is relaxing, your muscles are also healing those micro teas that were formed during exercise so this is another reason to let the body relax.
What If You Don’t Do Warm-Ups and Cool Downs?
As I mentioned earlier that both Warm-Ups and Cool Downs are equally necessary for exercising.
But what if you avoid them? What if you immediately start exercising and not relaxing after it?
Well, there are several consequences you have to face if you don’t do properly Warm-Ups and Cool Downs.
- You may end up with injury: Yes, it is true that if your skeletal muscles are not healed properly and you started avoiding cooling down, you may end up getting injured.
- While we do heavy exercise, the Blood moves faster than usual and Heartbeats are increased. Which is the reason why I told you to start the exercise by warm-up because while warming up, our heartbeats gradually increase which the body compensates but if you do an immediate episode of a heavy exercise, the heart has to increase its beats which may lead to sudden heart failure sometimes depending on your age. The Warm-Ups are preparing your body for exercise by gradually increasing your blood flow, breathing, and also your energy.
- If you don’t relax, your heart goes under stress.
This is why it is very important to Warm-Up and Cool Down before and after exercise.