What other types of exercises could be used in a warm up and cool down?

Asked By: Karol Bueren | Last Updated: 5th January, 2020
Category: video gaming exercise and fitness video games
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Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

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Similarly, what are some warm up and cool down exercises?

Here are some examples of cool-down activities:

  1. To cool down after a brisk walk, walk slowly for five to 10 minutes.
  2. To cool down after a run, walk briskly for five to 10 minutes.
  3. To cool down after swimming, swim laps leisurely for five to 10 minutes.

Secondly, what is a cool down activity? Cool-Down Activities. Cool-down activities focus on slow movements and stretching, allowing the heart rate to return to normal after vigorous activity. Use full body stretches to work on improved flexibility. Take long, slow, deep breaths during the cool-down.

In this way, what is an example of a warm up activity?

A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate.

What are the basic warm up exercises?

Here's a brief overview of the warm-up:

  1. 8 inward hip rotations, 8 outward hip rotations (each side)
  2. 8 forward arm circles, 8 backward arm circles.
  3. 2 minutes jumping rope.
  4. 8 walk-outs.
  5. 12 deep reverse lunge to knee raise.
  6. 12 deep reverse lunge to knee raise.
  7. 15 squats with a 10-rep pulse at the end.

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What is an example of a cool down?

Sample Cool-downs
Cool-downs involve exercises that slow down your heart rate, blood flow and nervous system activity. These could include gentle stretches, breathing exercises based on yoga or tai chi and walking at a brisk pace for five to 10 minutes.

How long should a cool down last?

Similar to your warm up, your cool down should take approximately 10 minutes and should consist of progressively lighter running which will safely return your blood pressure and heart rate to pre-exercise levels and also help limit any post-exercise soreness.

What is a good warm up?

Here is and Advanced Warm-up Circuit you can do anywhere:
  • Jump rope: 2-3 minutes (optional)
  • Jumping jacks: 50 reps(pull your shoulder blades back, extend arms and really focus on the movement)
  • Bodyweight Squats: 20 reps.
  • Lunges: 5 reps each leg.
  • Hip extensions: 10 reps.

What is the FITT Principle?

principle helps you create a workout plan that will be more effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you need to think about to create workouts that fit your goals and fitness level.

What is a good warm up exercise?

Try this total-body warm-up circuit, which can be used to properly prepare your body for your favorite physical activity:
  1. Hip bridge. This exercise increases activity in your glutes while providing an effective stretch for the hips and low back.
  2. Bird-dog.
  3. Plank.
  4. Side-plank.
  5. Side lunge.
  6. Push-ups.
  7. Bodyweight squats.

What are three important benefits to the warm up session?

There are three important benefits to the warm up session: The heart rate is gradually increased from the resting pulse, the temperature within the muscles is increased, and the chance of muscle soreness and injury is reduced.

What happens if you don't do a cool down?

If you stop exercising abruptly without cooling down, your muscles will suddenly stop contracting vigorously. This can cause blood to pool in the lower extremities of your body, leaving your blood without as much pressure to be pumped back to the heart and brain.

What are the 5 stages of a warm up?

Check out the stages below:
  • Tissue Prep. This is self myofascial release using a HCM Mobility Ball.
  • Raise. The main objective of a warm up is to raise the body's core temperature, as this increases muscle temperature and reduces injury risk.
  • Mobilise.
  • Activation/Correctives/Rehab.
  • Potentiate.

What is passive warmup?

Passive warm up involves raising muscle or core temperature by some external means, while active warm up utilises exercise. Passive heating allows one to obtain the increase in muscle or core temperature achieved by active warm up without depleting energy substrates.

What are warm up questions?

100 warm up questions
  • Would you like to be a professional athlete?
  • Do you like doing housework?
  • What's your favourite gadget?
  • Do you fillow any diets?
  • Are you interested in politics?
  • Why are big shopping centres so popular?
  • Describe an unusual event that happened while you were shopping.

What are the three stages of warm up?

If these get boring, YouTube is full of fun warm-ups.
  • Step 1: Loosening joints. The first step of warming up is to mobilise your joints.
  • Step 2: Stretching muscles. These are dynamic stretches, keeping a constant movement.
  • Step 3: Pumping your heart. After you've warmed joints and muscles, you can get your heart pumping.

What are the different types of stretches?

The different types of stretching are:
  • ballistic stretching.
  • dynamic stretching.
  • active stretching.
  • passive (or relaxed) stretching.
  • static stretching.
  • isometric stretching.
  • PNF stretching.

What are 5 dynamic stretches?

5 dynamic stretches before running
  • Glute and piriformis activation. A must for those who suffer with piriformis, runner's knee, and IT Band issues.
  • Hamstring sweep. A must for those who suffer with hamstring tightness.
  • Ankling and calf mobilization.
  • Leg swings: abductor & adductor.
  • Leg swings: hamstring & hip flexor.

What is the main purpose of a cool down?

The overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and restore physiologic systems close to

How do you do a cool down?

A Proper Cool Down
  1. 3-5 minutes of exercising at a lower intensity: Focus on deep breathing to return heart rate to normal.
  2. 5 minutes of stretching your target muscles: Choose 3-5 stretches for muscles that were 'worked out,' holding stretches for 20-30 seconds.

What happens if you don't warm up before exercise?

Warm-ups are crucial because they get your muscles ready for activity. Without warming up, you not only risk injury but you also get less from your workout. An effective warm-up gets your muscles to activate via the stretch reflex, an automatic response your body has when a muscle is lengthened.

What are some warm up activities?

10 Dynamic Warm Up Exercises for Youth Athletes
  • Jumping Jacks. 1 of 11. Go old school with a total body warm up exercise.
  • Walking Knee Hugs. 2 of 11.
  • Arm Circles. 3 of 11.
  • Side Shuffles. 4 of 11.
  • Backpedaling. 5 of 11.
  • Lunges. 6 of 11.
  • Squats. 7 of 11.
  • Leg Swings. 8 of 11.