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: We Recognize Those Who Make Our Games Go
By
Geoff Kimmerly
MHSAA.com senior editor
February 11, 2025
A long-held and common philosophy among those serving in educational athletics is that celebrations of achievement should be focused primarily on the student-athletes who participate in MHSAA sports.
But those making those activities possible also realize more than most how much is accomplished behind the scenes – and the MHSAA annually recognizes those contributors as well.
Every school year, the MHSAA presents a series of service awards, voted upon by its Representative Council. Nominations are due by Nov. 1, and awards are then presented over the following months.
Below are brief descriptions of the MHSAA’s awards, and more information including all past honorees is available on the Awards page.
Winners of the 2024-25 Women in Sports Leadership, Nate Hampton Champion of Progress in Athletics and Charles E. Forsythe Lifetime Achievement awards will be announced later this month. This school’s year’s Vern L. Norris Leadership in Officiating Award honoree will be announced in April, and Allen W. Bush Meritorious Service Award winners will be announced later this spring.
Women In Sports Leadership Award: The MHSAA has honored 38 leaders since 1990 with this award, which is presented either during the every-other-year Women in Sports Leadership Conference or during MHSAA Finals in years between conferences. The WISL Award recognizes the impacts of women coaches, officials and athletic administrators.
Nate Hampton Champion of Progress in Athletics Award: The newest addition to the MHSAA’s annual honors was presented in 2024 for the first time and recognizes leaders who promote the advancement of opportunities for women, minorities and other underrepresented groups within interscholastic athletics, while serving as an administrator, coach, official, educator or school sports leader. Hampton served as an MHSAA assistant director for 32 years, retiring in 2021.
Charles E. Forsythe Lifetime Achievement Award: Since 1978, the Forsythe Award has honored 74 individuals who epitomize excellence and service throughout the interscholastic community based on outstanding contributions at the local, regional and statewide levels. Forsythe was the first fulltime executive director of the MHSAA, serving from 1931-68.
Vern L. Norris Leadership in Officiating Award: A total of 34 officials have been recognized with this award since 1992 for their participation in local officials associations, mentoring of other officials and involvement in officials education. Candidates all have been registered with the MHSAA for 20 or more years at the high school level. Norris served as the MHSAA’s executive director from 1978-86 and on staff for 23 years total, and also was a highly-respected game official.
Allen W. Bush Meritorious Service Award: Beginning in 1992, the Council has honored 108 individuals for their contributions in a number of roles including coach, administrator, game official, trainer, doctor or member of the media – focusing on candidates who have served without receiving much attention for their difference-making work. Bush was the MHSAA’s second fulltime executive director and served from 1968-78.
Previous "Century of School Sports" Spotlights
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
(MHSAA file photos.)