Warm Up and Cool Down

1. Warm Up & Cool Down

2. Exercise Warm Up
The body needs to be well prepared for physical exercise. It is
not a good idea to suddenly begin strenuous activity and
expect the body’s systems to adapt instantly without injury.

3. General Warm Up Protocol
(Adapt as needed)
Pulse rate should be gradually raised to 60% of MHR.
Joint flexibility should be addressed through a series of
moderate stretching and/or mobility exercises.
Skills that are part of the activity should be part of your warm
up. (Sports specific warm up)
Helps client to become mentally focused on the workout
and/or competition.

4. Cool Down
Why cool down?
The purpose of the cool down is, in many
respects, the exact opposite of the warm up.
As body has been working at a strenuous
level in competition or in training it must
be allowed to return gradually to it’s
normal resting rate.

5. Cool Down
During exercise, the heart rate is much faster than normal and
blood is being pumped around the body at a higher rate.
Suddenly stopping this physical activity will cause blood to
pool in the bodies tissues, which effectively, then has nowhere
to go.
If the heart slows down too quickly, this can also slow down
the removal of lactic acid* from the muscle tissues and can
cause heighten muscle tiredness when the body finally cools
down.
*A waste product of anaerobic energy production during exercise

6. Warm Up & Cool Down Environment
Where possible the warm-up environment should resemble
that of the competition for sports people.
Example – Swimmers should warm up in a practice pool,
weightlifters should warm up in a weight-room etc.