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.
Granlund's Voice Continues to Tell Story in 56th Year Serving Clarkston Schools
By
Keith Dunlap
Special for MHSAA.com
February 13, 2025
CLARKSTON — When many people think of Clarkston as a community, high school and athletic program, they understandably think of Dan Fife.
After all, Fife was a hometown hero as a standout basketball and baseball player at Clarkston High School, a college basketball player at Michigan, a professional baseball player and ultimately, the longtime boys basketball coach and athletic director who built that hoops program into a state power.
But what some might not know is that there is another prominent figure connected to the school and athletic program, one who has served the community since the year after Fife graduated from high school in 1967.
It’s hard to imagine anyone having Clarkston more in his heart and soul than Neil Granlund.
The 79-year-old Granlund has been a part of the Clarkston community since starting his teaching career in the district in 1968. He is best-known at the moment not just as an announcer within the athletic program, but as pretty much THE announcer for Clarkston athletics.
Granlund is the main announcer for contests in football, boys and girls basketball, hockey, boys and girls soccer, and track & field. He also helps out announcing for volleyball, wrestling, lacrosse and field hockey.
And those are just the high school sports within the community. Granlund also announces middle school track events.
Granlund took over the football and basketball duties in 2018 after the longtime “Voice of the Wolves,” Dale Ryan, retired. For all those years, Granlund was Ryan’s right-hand man spotting in the press box and working the clock.
When Ryan stepped away, it was a no-brainer to have Granlund take over, even if he was seemingly announcing every other sport for the school.
When Granlund stepped into Ryan’s role for football and basketball, he said Fife offered some advice.
“He gave me instructions on what to and how he wanted it done,” Granlund said. “He told me that you’re not the cheerleader. He didn’t want nicknames for the kids. Just keep it strait-laced and treat both schools fairly. I’ve always stuck to that.”
Granlund said announcing Clarkston football games when the Wolves played at Michigan Stadium in Ann Arbor and doing Clarkston team introductions when they advanced to championship games at Ford Field have been thrills, adding others in the community have helped make his life easier when switching from sport to sport.
“I had mediocre understanding of the sports, but I’ve had good people to work with,” he said. “In football, you are only as good as your spotter.”
Clarkston as an athletic program has had many memorable moments since 2013, whether it’s been the football team breaking through and winning Division 1 titles in 2013, 2014 and 2017, or Fife finally realizing a lifelong dream by leading the basketball team to Class A titles in 2017 and 2018.
But Granlund said the most memorable moment came during a basketball game at the old high school between Clarkston and historic archival Pontiac Northern.
Clarkston was coached by Fife, while Northern was coached by the legendary Sy Green, and the game was played before the 3-point line.
Granlund said before that game, referees told him that they couldn’t hear the buzzer on the scoreboard.
So they gave Granlund a task.
The referees gave Granlund a towel and said If the game came down to a buzzer-beating shot, Granlund would monitor the clock and the action on the court to see if the player beat the clock with his shot. Granlund would then throw the towel to the middle of the court to indicate that the shot counted.
“Sure thing, that’s what did happen,” said Granlund, adding Clarkston was down by two and attempting a game-tying shot. “Clarkston went on to tie the game. I remember when that did go off — I had that panel in front of me so I could see exactly what the time was on the clock when it had left the player’s hand — both Sy Green and Dan Fife looked at me and I gave the signal that the basket was good. That tied the game, and it went into overtime. That was exciting. Everything in that old gym was exciting.”
While that was the most memorable moment to date for Granlund at Clarkston, the one he wants to see most hasn’t happened yet.
Granlund’s biggest dream is to see the boys soccer team win a Finals championship, something it came closest to accomplishing in 2007 when the Wolves lost to East Kentwood in the Division 1 title match.
Granlund was the school’s first boys soccer coach, starting the program in 1983, and helped build it up until he stepped away as coach in 1990. But he has stayed involved as the announcer and a general supporter.
“I wish we could (win a state title) one of these days,” he said. “Having started the soccer program here, I always stuck with it.”
Even though he is nearing 80, Granlund might still be around to one day see the Wolves win that soccer championship. He still teaches a construction tech class for the high school, doing so for the same reason he still announces: He loves being around kids he says are so good to him.
Teaching also gives him an opportunity to spend more time with his grandson, who is in the class.
“He said ‘Grandpa, will you stick around for a couple more years?’” Granlund said. “I said, ‘Oh yeah.’”
As for announcing, listen for his voice to still be a fixture at Clarkston sporting events for the foreseeable future.
“For a while longer,” he said. “I really do enjoy it.”
Keith Dunlap has served in Detroit-area sports media for more than two decades, including as a sportswriter at the Oakland Press from 2001-16 primarily covering high school sports but also college and professional teams. His bylines also have appeared in USA Today, the Washington Post, the Detroit Free Press, the Houston Chronicle and the Boston Globe. He served as the administrator for the Oakland Activities Association’s website from 2017-2020. Contact him at [email protected] with story ideas for Oakland, Macomb and Wayne counties.
PHOTOS (Top) Neil Granlund, speaking into the microphone, announces during a Clarkston home basketball game. (Middle) Granlund, right, takes his place in the Michigan Stadium press box in advance of announcing Clarkston’s “Battle at the Big House” football game. (Below) Granlund narrates the action during another event at the school. (Photos by Larry Wright.)