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: Everything We Do Begins with Participation
By
Geoff Kimmerly
MHSAA.com senior editor
March 5, 2025
For 100 years the MHSAA and its member schools have trumpeted the many benefits of educational athletics. The list of positive reasons to play has only grown.
But every idea and effort to make school sports excellent starts with one underlying theme that has served as a primary motivation from the beginning:
Participation.
The MHSAA long has been driven by a desire to see as many students participate in sports as possible, within a framework of rules that intentionally makes that opportunity so valuable that playing for the school team becomes the dream for thousands of kids all over our state.
And MHSAA member schools have a long history of succeeding at that mission.
A few comparisons and a decent share of context are necessary to explain how. We will dive into some numbers, but these two points sum up the story:
The total number of high school students in Michigan has been shrinking annually over several years – high-school aged population in this state is down 21 percent since 2006-07. But the numbers of students playing sports at MHSAA schools has grown three straight years and has declined by only 13.5 percent over the same stretch of time.
Michigan participation in high school sports annually outpaces where it ranked nationally in high school-aged population. We may have fewer students than some states, but more of them are playing more sports for their schools.
How do we know all this?
Every spring since 1971, the MHSAA has reported how many athletes from member schools participate – by sport – as part of a survey from the National Federation of State High School Associations (NFHS). Those numbers are crunched by the NFHS for all 50 states and Washington, D.C., and over the last several years the MHSAA has taken that data and then compared how Michigan participation stacks up to state populations of people aged 14-17.
(The NFHS collects data on all school sports, whether they receive state association sponsorship or not. Participants also are counted once for every sport they participate in, so two-sport athletes are counted twice, three-sport athletes are counted three times, etc.).
For this narrative’s sake, let’s start with the 1977-78 school. By then, several girls sports had begun to receive MHSAA sponsorship and also had a few years to get established and grow. For that school year, the MHSAA reported 242,616 participants. Just under a decade later, for 1985-86, that total had grown to 265,227 (and a few more girls sports had been added), and those totals continued to rise during the 1990s reaching 295,858 in 2000-01.
A key high point came in 2006-07, when the MHSAA reported 320,479 total participants in all sports at member schools including 313,093 in MHSAA-sponsored sports. The grand totals then shifted downward slowly once again – but in proportion to falling student enrollment at MHSAA member schools, which has dropped nearly 113,000 students (21 percent) since that notable year. It’s also fair to make an educated guess – because students are counted once for every sport played – that a trend toward sport specialization also affected those numbers to some degree.
Fast forward to today. For the 2023-24 school year, there were 270,664 participants in MHSAA sports, plus another 19,920 in sports not sponsored by the association (weight lifting, etc.). So while Michigan hasn’t approached 300,000 participants in more than a decade, the total for MHSAA sports this past year was only 13.5 percent fewer than that 2006-07 season – again, compared to 21-percent fewer students at those schools. And the even better news? Participation has increased three straight years coming out of the COVID-19 pandemic.
Another telling comparison is how Michigan participation continues to compare nationally.
Going back to at least the 2012-13 school year – not counting 2019-20 and 2020-21, when the NFHS survey was suspended because of COVID-19’s effect on school sports – Michigan consistently has ranked either seventh or eighth in participation nationally, falling past that ranking only once to ninth. For 2023-24, Michigan ranked eighth for participation.
Meanwhile, Michigan ranked ninth nationally for high school-aged population from 2012-13 through 2015-16 before sliding into its current 10th spot on that list. So for this past school year, participation at MHSAA member schools ranked two spots ahead of its ranking for high school-aged population.
The first step to receiving the benefits of school sports is getting out there and playing them. And Michigan high schoolers are continuing to do so – both at rates that compare well historically over the last 50 years, and compared to states across the country of similar sizes. This has long been a point of MHSAA pride, and will continue to be a primary focus of its work.
Previous "Century of School Sports" Spotlights
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
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