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.
English's Hall of Fame Contributions to St. Francis Continue Behind Camera Lens
By
Tom Spencer
Special for MHSAA.com
October 9, 2025
The name Julie English is now synonymous with Traverse City St. Francis football.

English spent her first two decades contributing to the school behind the scenes, helping the Gladiators launch boys and girls soccer programs, and scoring volleyball and basketball. She served as team manager for boys and girls soccer and even bus driver, so to speak, for the latter.
She’s also very noticeable on the sidelines of football, soccer and volleyball games, taking pictures with the aid of a motorized wheelchair.
This past Saturday, she was front and center. She was inducted into the Grand Traverse Area Catholic Schools Hall of Fame – established in 2007 to recognize individuals who inspire others by being exemplary role models.
English was paralyzed 10 years ago as she reached the end of a zip line while chaperoning a girls soccer team trip weeks ahead of the 2015 season. Many recall snow on the ground as she went first, intending to take pictures of the team as they planned to follow. She decided to go first that March day despite a fear of heights.
“It was all part of God's plan because I am afraid of heights – I really had to talk myself into going on the zip line,” said English, who considers it a freak accident and doesn’t discourage anyone from giving zip lining a try. “I was thinking, you know, I'm trying to convince these girls to step outside their comfort zone. And if I'm too afraid to do something like that, what kind of an example am I? So I breathed it and went up and actually it was fun – until it wasn't.“
Past TCSF athletic director Tom Hardy introduced English at the induction ceremony last weekend. He lauded the “amazing women he had the privilege” of working with during his 18-year tenure.
“While such a devastating event might have broken many, it only served to strengthen Julie's unwavering faith,” Hardy said. “She approaches each day with grace, fully aware of the challenges ahead, yet she embraces them with joy, love, and laughter. Following her accident, Julie dove deeper into her passion of photography.”
English now generously volunteers her time capturing St. Francis athletic events and creating lasting memories for students and their families through her lens, leaving school officials, coaches, players and supporters in awe.
Current TCSF athletic director Aaron Biggar has personally been touched by English’s work, through her photographs of his boys playing football for St. Francis. He’s thrilled to have English for home game, and she also travels to – and is welcomed by – volleyball, football and soccer opponents.
“Julie’s ability to capture those life events for parents who are watching the game and not taking pictures, has been such a gift for our community,” Biggar said. “She's been around so long and (is) so accepted by our community. And even by opposing teams, they allow her to be on the field and make precautions and stuff so she can. Our opponents in other schools have also been so accommodating of her and helping.”
English was at Thirlby Field last week capturing the Glads’ big Homecoming win over Boyne City, 20-13. She won’t be on the road tonight as the Glads put their undefeated football record on the line against Pontiac Notre Dame Prep. But she will be back on the football sidelines Oct. 18 when St. Francis hosts Jackson Lumen Christi. And she’ll also be on the sidelines next week when the boys soccer team continues what it hopes will be another deep run into the postseason.
English’s humility, deep faith, and enduring optimism have had a profound and lasting impact, supporters note. Not surprisingly, her biggest concern as she takes pictures today is not her safety – it is the safety of the home and visiting athletes.
“I think sometimes I make people nervous, but I am always cognizant of what's going on, because the last thing I want to do is hurt anybody, like, have them run into me and then get hurt,” English said. “I want to be where I can get a good picture, but definitely not where someone could get injured if they ran into me.”
English’s photos are treasures for St. Francis families, points out Mike Kanitz, who was inducted into the Hall of Fame alongside English. In fact, he nominated her. Kanitz is the junior varsity girls basketball coach, volleyball game manager, volleyball announcer and volleyball scorekeeper, football press box manager, and the Glads’ soccer game manager.
“Julie’s ability to capture time for SF families, I mean, is priceless,” said Kanitz, who also can be found at the scorer’s table for boys basketball. “She catches kids in their level of joy, and it's cool. It's a snapshot in time, and she does it for every family. I mean, this is all free. She posts it all free. She doesn’t charge anybody. And she she's such a hard worker. She's everywhere.”
Kanitz vividly recalls English’s efforts to bring soccer to St. Francis. It happened in 2002. The Glads first had a club team coached by volunteer Reggie Rix.
“She had to fight some hurdles and it was a lot of work, and to start a new sport – her vision was the correct vision,” Kanitz said. “There were coaches, but Julie was really the one that took care of everything. Julie was fair to all children. She wanted all kids to have that good experience of high school sports.”
Kanitz, one of many who regularly see English’s photos and read her inspiring messages on social media, finds it difficult to think about the zip line accident. His daughter was one of the St. Francis soccer players waiting to come down the line next.
“It's still hard for me to actually think about and talk about, but Julie's handled it better than anybody,” he said. “Her faith in God is so strong, and her message she writes … these Facebook stories about where she's at in her journey … they're moving and people read them, and it affects people.”
Early on, Julie recognized the vital importance of a Catholic education for her children and committed herself wholeheartedly to making it a reality, Hardy recalled. In addition to operating a full-time in-home daycare for more than 30 years, she worked weekends to help make ends meet and ensure that her four children – Ian, Caitlin, Jordan and Chelsea – remained enrolled in the Catholic schools.
As the owner of a daycare business, English drove a 12-passenger blue van. She often emptied the car seats in time to get 11 players – including Caitlin and Chelsea – to soccer games wherever TCSF was playing.
Caitlin English played on the first TCSF girls soccer team in 2002. She presented Hardy with a petition to offer soccer, signed by St. Francis athletes. As a club, English is proud to say, the team won all 17 of its games. When soccer became a school-sponsored varsity sport a year later, it was a cooperative with Traverse City Christian called Liberty.
Ian English was on the field for St. Francis boys’ first game, played through a co-op also with TC Christian during the fall of 2008. Chelsea English also played soccer for the Glads. Jordan English played rugby.
Ian, Jordan and Chelsea were at Julie’s induction ceremony. Caitlin, now living in the Grand Rapids area, was unable to attend because she is coaching soccer for her own daughter, Emilia, although Julie’s son-in-law did attend.
English gets around today with a vehicle adapted for her. She is supported regularly by Ian and Chelsea, along with a mother of nearby Kingsley High School athletes. She’s been spotted on the sidelines taking pictures at Kingsley volleyball and soccer matches, too. English also has been able to get to Grand Rapids and capture her granddaughter’s early soccer days with her camera.
She is enjoying a new beginning with soccer as well as her newer role for the Glads.
“Back in the day, I was able to run the clock, take pictures and do the book,” English said. “I don't think my brain would handle all of that now, but, you know, it was it was fun to do at the time. Not being able to do daycare anymore and not being able to do the things I did at St. Francis are the hardest things about being in a wheelchair – just not being able to do all the things I used to do.”
This spring marked the 10-year anniversary of the accident. English said she never asks, “Why me?” Rather, she is determined to can find the good and take advantage it.
Hardy agreed.
“Julie has said, ‘Never doubt who and what God puts in front of you,’” Hardy said. “This encapsulates the guiding ethos of her life.”
Tom Spencer is a longtime MHSAA-registered basketball and soccer official, and former softball and baseball official, and he also has coached in the northern Lower Peninsula area. He previously has written for the Saginaw News, Bay County Sports Page and Midland Daily News. He can be reached at [email protected] with story ideas for Manistee, Wexford, Missaukee, Roscommon, Ogemaw, Iosco, Alcona, Oscoda, Crawford, Kalkaska, Grand Traverse, Benzie, Leelanau, Antrim, Otsego, Montmorency, Alpena, Presque Isle, Cheboygan, Charlevoix and Emmet counties.
PHOTOS (Top) Longtime Traverse City St. Francis supporter Julie English readies for her next shot while attending a Gladiators football game this season. (Middle) English captures a few frames. (Below) English recently was inducted into the Grand Traverse Area Catholic Schools Hall of Fame. (Top two photos by Rick Sack/TC Rick Photo. Below photo by Tom Spencer.)
