Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.
Century of School Sports: On This Day, December 13, We Will Celebrate
By
Geoff Kimmerly
MHSAA.com senior editor
December 10, 2024
This Friday, December 13, 2024, the Michigan High School Athletic Association will commemorate its 100th anniversary, a special day selected from a milestone school year as the MHSAA continues to celebrate a “Century of School Sports.”
But why December 13?
Short answer: On that day, the first Representative Council of the newly-formed MHSAA met for the first time.
Longer explanation: The MHSAA’s predecessor – the Michigan Interscholastic Athletic Association – had provided oversight of school athletics from 1909-24, and adjourned its final annual meeting Dec. 5, 1924. The reasons for the end of the MIAA and formation of the MHSAA are fascinating on their own, and we’ll cover that at a later date.
But as for this important date we are discussing this week:
- At the end of the MIAA, all that remained was a committee elected to represent various sections of the state and various sizes and types of schools during the transition – a 12-member Representative Council.
- Prior to the MIAA’s conclusion, a basketball rules interpretation meeting had been scheduled and publicized for Saturday, Dec. 13, 1924, in Ann Arbor. Several athletic directors, basketball coaches and officials were expected to attend, and it was decided to also conduct the first meeting of the Representative Council that day as well.
- The Council meeting was held at the Michigan Union. Ten of 12 Council members were present, with the board including representatives from multiple regions and both peninsulas, schools large and small, public and nonpublic; junior high schools and the state department of education, and with expertise in physical education, administration and coaching – in essence, the same mix that makes up much of the Council a century later.
- Officers were elected, funds were transferred from the former MIAAA to the new MHSAA, a committee was appointed to begin discussing policies for junior high sports as they had begun to emerge, and the first Executive Committee – then known as the “Committee on Appeals” was formed to consider appeals of eligibility decisions made by the state director. The 1925 MHSAA Basketball Tournament was discussed and a committee formed to work toward those arrangements. Finally, a football eligibility situation was considered and a member school suspended, to be reinstated two months later after satisfying a series of conditions to make restitution for the use of ineligible players.
And the rest is history, with more made every year.
To commemorate this 100th anniversary, the MHSAA has received tributes from Gov. Gretchen Whitmer and Lt. Gov. Garlin Gilchrist II, and the Michigan Legislature signed as well by Sen. Sam Singh and Rep. Penelope Tsernoglou from the MHSAA office’s legislative districts.
The gubernatorial declaration states in part, “We honor the MHSAA’s rich legacy and the countless athletes, coaches, and volunteers who have contributed to the success of Michigan high school sports. The MHSAA’s commitment to enhancing the lives of student-athletes and strengthening communities across the state is truly remarkable.”
The legislature’s proclamation adds, “May this day serve as a testament to the MHSAA’s remarkable achievements and its enduring commitment to the advancement of high school athletics and the well-being of student-athletes across Michigan.”
Previous "Century of School Sports" Spotlights
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTOS At left, gubernatorial and legislative commemorations recognize the MHSAA's 100th anniversary. At middle, the book "Athletics in Michigan High Schools - The First Hundred Years" is opened to the chapter introducing the early days of the MHSAA.