WARM-UP

Gradually revs up your

cardiovascular system by
raising your body
temperature and increasing
blood flow to your muscles.
Warming up may also help
reduce muscle soreness and
lessen your risk of injury.
COOLING DOWN
After your workout
allows for a gradual
recovery of pre-
exercise heart rate
and blood pressure.
 SOME OF THE MOST IMPORTANT
BENEFITS OF A WARM-UP EXERCISE
INCLUDE:
1.Increased flexibility. Being more flexible can make
it easier to move and exercise correctly
2.Lower risk of injury
3.Increased blood flow and oxygen
4.Improved performance
5.Better range of motion
6.Less muscle tension and pain
 REASONS WHY YOU SHOULDN'T
SKIP YOUR POST-WORKOUT
COOL-DOWN:
1.It controls your post-workout blood
flow
2.It safely slows down your heart rate
3.It prevents injury
4.It increases your flexibility
 DIFFERENT
TYPES
OF
STRETCHING
DYNAMIC STRETCHING
It is a movement-
based type of
stretching. It uses the
muscles themselves to
bring about a stretch.
 STATIC STRETCHING
Involves holding
a position for 30
seconds or longer,
whereas dynamic
stretching involves
movement.
 PASSIVE
STRETCHING
It is one where you
assume a position and
hold it with some other
part of your body, or
with the assistance of a
partner or some other
apparatus.
 ACTIVE
STRETCHING
Uses your own muscles to
provide resistance. With an active
stretch, you're moving or
contracting one muscle to stretch
another. And as you're using your
own muscles, there's no external
force like equipment or other
people required.
 PNF (PROPRIOCEPTIVE
NEUROMUSCULAR FACILITATION)
It is a method of
stretching muscles to
maximize their flexibility
that is often performed
with a partner or trainer
and that involves a
series of contractions
and relaxations with
enforced stretching
during the relaxation
phase.
IMPORTANCE OF WARM-UP AND COOL DOWN
EXERCISE IN OUR LIVES
Warming up, such as low-heart rate • Reduce stress on your heart and
cardio, prepares the circulatory and other muscles
respiratory system for the upcoming • Prepare your body for aerobic
‘age- and type-appropriate target heart activity
rate’ exercising, whether it’s endurance • Improve your athletic
or sprint type of activities.” The cool-
performance
down is just as critical. It keeps the
• Prevent injuries
blood flowing throughout the body.
• Help with recovery from exercise