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.
Involvement vs. Meaningful Involvement
November 27, 2012
By Jed Blanton
MSU Institute for the Study of Youth Sports
As I've worked with the MHSAA in student leadership development and through my role in performance consulting and mental training, a number of coaches and athletes have asked me how to “get kids to buy in” or see the vision of their coach/captain, etc.
Particularly in high school sports, rosters consist of players with reasons for participating in their sport that range from pure enjoyment and social life, all the way to kids with aspirations and ability to play in the highest level of college athletics.
Having a range of talent, and then a range of desire and commitment can be a difficult load to balance as a coach.
Based on the questions I've been posed over the years, it seems that the magic answer lies somewhere in this notion of “buy-in” and if, just if, the coach could trigger that “buy-in” everything would work out. A winning season or at least a more successful season would be a certainty, and all the athletes would be emotionally involved, or more so, emotionally invested, as well as completely and fully physically and mentally committed to THE GAME.
This almost sounds like the ideal ending of a Disney sports movie … but that doesn't mean it isn't a possibility, and we can find some ways to make your reality closer to this vision.
The trick is … there is no trick; there is no magic formula. The ability to create “buy-in” means giving up something that might make a coach shudder and cringe just a bit. My challenge to coaches is this: Give up control. SHARE some of the duties and tasks you feel are your job, with … your players.
DON’T hit the back button or close your browser just yet. Let me explain.
The first thing to understand here is how people learn. If we want our athletes to “buy in,” we may have to teach “buy-in” first, which involves understanding how people learn behaviors and adopt a mentality, as the state of “buy-in” would be considered.
Psychologically, we know that people can learn merely from watching and modeling others. But in the short-term, this tends to include only behaviors, not the more abstract notions of passion or commitment which is seemingly what coaches desire more of in their players when we talk about “buy-in.”
However, it is important. So the first thing a coach needs to do is behave in such ways that indicate they are “bought in,” more so than just telling kids to be more committed. Have you ever stopped to think about what it looks like when someone has “bought in” to an athletic team’s vision? Do you have a team vision statement to guide behaviors and goals?
The next step in how people learn new behaviors upon watching others is having those behaviors they are attempting to mimic reinforced. Encouraging players and showing gratitude to those who demonstrate the desired mentality will help foster the expectations you have for your players. I must point out here that punishing or dismissing players and behaviors that stray from this desired state won’t help the learning process.
Next, and here is where the challenge lies, is sacrificing some control and sharing some responsibilities with your players. This entails involving them in the process of the sport. So often our high school athletes experience sport very passively. They are told what to do, how to do it, and when to do it. Then critiqued, sometimes put down and constantly judged on their abilities to do very little else than act in the ways they are told to act.
There is no option for personal investment here. Trust is the guiding factor. And while trust is extremely important, it’s not what may ultimately create “buy-in.”
Involvement fosters ownership. Meaningful involvement requires an emotional investment because the amount of responsibility increases. So what does being meaningfully involved look like? Being meaningfully involved in the sport as an athlete would mean being able to make decisions that are then actually carried out before they are critiqued. If you ask a player what they think about any given decision, then tell them what you think (which is also what they’ll do), you are merely seeking input rather than allowing them to be involved. What would it look like if the captain or senior players were able to set the starting line-up or batting order? Or what if the athletes were in charge of running a two-hour practice once a week? How about letting one or two of the athletes decide what play is going to be run in the final minutes of a close game? I mentioned the word “trust” earlier, and the key in these examples is coaches are showing athletes “trust.” This just might be what fosters the all important “buy-in.”
The hardest part on the coaches’ end is letting the decision play out, and then talking about why it may have failed. Discussing it rationally, debriefing the decision, and allowing them to process where the mistake was made without placing blame on them is where athletes can really learn about their sport, their role on the team, and how to make tough decisions while sharing in the full experience of the competition and preparation.
There is always a chance they’ll make the same decision you would make as the coach. After all, they have been practicing in your system. This is a great way to assess if you are having an impact and if your athletes are learning rather than just passively participating.
As a former athlete, I can honestly say I never truly understood my sport (distance running) until I was asked to serve as a race director or create training programs for younger athletes and people interested in taking their running to a more competitive level. I’m sure for most first-time coaches, the number of decisions you have to make humbles your former-athlete self rather quickly.
Watching the student leadership program participants I work with struggle with projects and presentations they are asked to design is tough, and I want nothing more than to help them and make sure that it’s “right.” But I can also say that in those times when I've been able to see the end result in those instances when they made the decisions, they created something on their own, they are happier, more knowledgeable, and certainly “bought in,” as they have control for the first time.
Blanton is a doctoral candidate at Michigan State University in the department of Kinesiology, specializing in the PsychoSocial Aspects of Sport and Physical Activity, and a research assistant for MSU's Institute for the Study of Youth Sports. He has served as a facilitator at MHSAA Captains Clinics the last three years and currently is assisting the association with its student leadership programs.
