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Staying active is a huge part of many residents lives in Hawthorne, New York. You’re ready to hit the elliptical machine or run the trails, but before you do, it’s important for you to consider doing a brief warm-up, followed by a quick cool-down session post workout. Sure, a warm-up and cool-down may add a few minutes to your exercise routine, but they also work wonders to help you and your body stay healthier.

Why a warm up and cool down is important:
Warm-ups and cool-downs generally involve doing activity at a slower pace and reduced intensity.
Warming up will help you prepare your body for any aerobic activity during your workout. A warm up gradually accelerates your cardiovascular system, increasing the blood flow toward your muscles, raising your body temperature. Warming up also helps to reduce any muscle soreness and lessen your risk of injury. Although there’s controversy about whether warming up and cooling down can prevent injuries, proper warm-ups and cool-downs pose little risk. So if you’ve got the time, consider including them in your workout routine.

How to warm up:
Warm up right before you plan to start your workout. In general, warm up focusing first on the larger muscle groups, such as your triceps, biceps, and hamstrings. Then you can decide to do exercises more specific to your sport or activity, if necessary. A warm-up may cause mild sweating, but it shouldn’t leave you fatigued.

Here are some examples of warm-up activities:
• To warm up for a brisk walk, walk slowly for five to 10 minutes.
• To warm up for a run, walk briskly for five to 10 minutes.
• To warm up for swimming, swim slowly at first and then pick up the tempo as you’re able.

How to cool down:
Cooling down after your workout allows for the gradual recovery of your heart rate and blood pressure. Cooling down may be the most important aspect of a workout for competitive athletes, such as marathoners, because it helps regulate your blood flow.
• To cool down with a light exercise, do a couple jumping jacks. Jumping jacks are a very effective exercise; through the motions of your arms and legs, you’re working almost your entire body.
• To cool down for swimming, treading water works just as well as jumping jacks through the use of stretching all of your muscles.
• To cool down after a run, work on a light jog or a walk.

Cool downs may not be as important as warm ups according to many studies, but that doesn’t mean you shouldn’t do them. It’s important for you to work at a lighter pace in order to gradually bring your body back to a pre-workout state. Cool downs are a great way to treat your body right after a rough exercise and if you treat your body right today, it’ll treat you right tomorrow. Both warming up and cooling down play huge roles in protecting participants from being at risk for injury.

At Solaris Sports Club we encourage all our participants to engage in safe activity with warming up and cooling down so our members can have a safe, successful workout! For more information on our facilities and services in Hawthorne contact us today!

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