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28th February 18
In order to truly welcome one of our new personal trainers Luke Davis to the C&G team, we thought we’d ask for his tips on warming up and warming down properly when you exercise.
Physiotherapist (and Carter & George’s Co-Director) Rhys Carter has seen countless patients in the past whose injuries could have been prevented had they spent five or ten minutes easing themselves into their session. Therefore even if you’re short on time and just want to hop on the treadmill, run onto the pitch, or start lifting the heavy stuff, stop for a minute and think about the risks you could be posing to your body. Nobody is exempt from injury – not even the most experienced athletes – so it’s always worth spending five minutes getting your muscles ready to be exercised.
This is what Luke had to say:
“Warm-ups and cool-downs generally involve doing your activity at a slower pace and reduced intensity.
Warming up helps prepare your body for aerobic activity. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles, and dynamic stretches are best for this (stretches that involve more vigorous movement e.g. a light jog).
Warming up and cooling down can prevent injuries, and proper warm-ups and cool-downs pose little risk. Plus, they seem to give your heart and blood vessels a chance to ease into — and out of — an exercise session. So always consider including a warm-up and cool-down in your workout routine.”
So not only is warming up great for the muscles around your body – it’s great for your heart and blood vessels too.
Cooling down is just as important, as it enables you to stretch those muscles out and avoid some of the stiffness and soreness you may experience after a difficult workout. It also aids recovery, as your heart rate and blood pressure gradually return to normal.
Here are a few good exercises that can be used to warm up and cool down the body:
Fancy some physio yourself before our official opening? Sign up to one of our three pop-up clinics taking place this month in St Albans, Hertford and at Haileybury College! More information here.