Cold muscles followed by intense exercise = pain. Â This is a lesson many of us may forget as we begin to take our exercise routines for granted. We may become lax about proper warm ups, which could lead to disastrous results, including muscle strain.
Did you know that cold muscles can not exercise as efficiently as muscles that have been sufficiently prepared for physical exertion? Â It is true that a cold muscle can not absorb shock or impact as readily as muscles that have been primed for the movement and/or the stress due to exercise.
In order to understand the importance of warm muscles, think about Olympic sports such as gymnastics or swimming. Â As these expert athletes prepare for competition, you can see them constantly moving when waiting for each event to begin. Â They fidget, jog in place, flap their arms, do leg lifts, move their neck muscles back and forth, take a few laps in a warm-up pool – anything to keep their muscles nimble (and warm). By doing these gentle warm-up activities, they prepare themselves for the bursts of energy needed to win a gold medal.
Those of us that love to exercise need to heed the example set by these men and women. Before beginning strenuous exercise, give your muscles a chance to warm up. Â By doing so, you increase the flow of blood and of oxygen to them so they can work better.
For example, when I taught an exercise program, which involved weight lifting as well as yoga poses, we began each session with a 7 minute warm up session. Â To make it interesting, we would march in place, or even take a quick walk around the facility. Â In addition, we would warm up other parts of the body through gentle stretches. Â We may have done different warm ups each session, but the idea remained the same – get the blood flowing and the body limber in preparation for more difficult physical activities.
In addition to increasing body temperature and the muscles readiness for exertion, warming up prepares an athlete mentally for the upcoming activities.  Think again about the Olympians.  You can actually see their minds focusing on what they need to do in the moments before they compete.  You can do the same.  If you want to achieve a new goal, maybe hold a yoga pose longer, picture yourself doing so as you  warm up.  Many studies show visualization has been proven to enhance performance.
After exercising, you may wish to cool down as well. Â Experts disagree that the cool down is as important as the warm up, but in order to avoid such things as muscle cramping, many agree that a cool down remains a good idea. Â Remember, a slow walk, side bends, arm circles, and even a few squats (without weights) can be beneficial.
Even though you may want to fit in a quick work out on your lunch hour, remember to not jump right into the activity. Â Warm up first. Â If you do, you will avoid something we all hate – intense pain!
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