The often forgotten aspects of exercise

icandoit

By: Trent Scott

More is involved with running than just throwing on your shoes and hitting the road. Consider the following advice to make your running routine an enjoyable and rewarding aerobic workout.

Warm-up and cool-down periods are often the most overlooked and underestimated aspects of any exercise routine.

Warming up before exercising, no matter what the intensity, is vital for cardiorespiratory and muscle safety and performance.

According to the American Council on Exercise, heart rate, blood pressure, oxygen consumption and elasticity/heat production of the active muscles should all increase as a result of a proper warm-up.

A warm-up should consist of two parts:

n A graduated aerobic exercise, like walking from a lesser to greater intensity.

n A stretching routine relevant to the movement of the actual exercise, like stretching the muscles and tendons of your upper and lower legs before running.

Warm-ups should last eight to 15 minutes, depending on the intensity of the following exercise.

Cooling down after any type of exercise is crucial.

Working out, be it aerobic or anaerobic, increases the body's temperature, specifically the muscles used in the exercises. It also elevates your heart rate and the metabolism of energy sources within your body.

Cooling down allows you to alleviate these responses to exercise and return your body to its normal state.

The ACE says an appropriate cool-down decreases the possibility of post-exercise lightheadedness, fainting, and muscle spasms or cramping.

Cool-downs should be aerobic and performed at an intensity lower than the actual exercise. They should last a duration proportional to the exercise, usually ranging from five to 15 minutes.

Most importantly, cool-downs allow you to positively affect your flexibility, thereby increasing active range of motion by stretching muscles and tendons.

ACE recommends that post-workout stretching be static, meaning the stretch is of low force and long duration. When performed at the increased muscle temperature resulting from exercise, static stretching will result in the permanent elongation of muscle fibers and tendons.

Hold static stretches for 15-30 seconds, and repeat two to three times each.

Proper hydration and eating practices are important aspects of safe and effective exercise routines.

According to ACE, you should consume eight to 16 ounces of fluid one hour prior to exercising. If possible, drink another eight ounces of fluid 15-30 minutes before exercising. After starting the exercise, consume four to eight ounces of fluid every 10-15 minutes. Drink another 16-24 ounces of fluid within 30 minutes of ending your exercise routine, whether you're thirsty or not.

Wait 90 minutes after eating a full meal before exercising at moderate/high intensities.

icandoit

By: Trent Scott

More is involved with running than just throwing on your shoes and hitting the road. Consider the following advice to make your running routine an enjoyable and rewarding aerobic workout.

Warm-up and cool-down periods are often the most overlooked and underestimated aspects of any exercise routine.

Warming up before exercising, no matter what the intensity, is vital for cardiorespiratory and muscle safety and performance.

According to the American Council on Exercise, heart rate, blood pressure, oxygen consumption and elasticity/heat production of the active muscles should all increase as a result of a proper warm-up.

A warm-up should consist of two parts:

n A graduated aerobic exercise, like walking from a lesser to greater intensity.

n A stretching routine relevant to the movement of the actual exercise, like stretching the muscles and tendons of your upper and lower legs before running.

Warm-ups should last eight to 15 minutes, depending on the intensity of the following exercise.

Cooling down after any type of exercise is crucial.

Working out, be it aerobic or anaerobic, increases the body's temperature, specifically the muscles used in the exercises. It also elevates your heart rate and the metabolism of energy sources within your body.

Cooling down allows you to alleviate these responses to exercise and return your body to its normal state.

The ACE says an appropriate cool-down decreases the possibility of post-exercise lightheadedness, fainting, and muscle spasms or cramping.

Cool-downs should be aerobic and performed at an intensity lower than the actual exercise. They should last a duration proportional to the exercise, usually ranging from five to 15 minutes.

Most importantly, cool-downs allow you to positively affect your flexibility, thereby increasing active range of motion by stretching muscles and tendons.

ACE recommends that post-workout stretching be static, meaning the stretch is of low force and long duration. When performed at the increased muscle temperature resulting from exercise, static stretching will result in the permanent elongation of muscle fibers and tendons.

Hold static stretches for 15-30 seconds, and repeat two to three times each.

Proper hydration and eating practices are important aspects of safe and effective exercise routines.

According to ACE, you should consume eight to 16 ounces of fluid one hour prior to exercising. If possible, drink another eight ounces of fluid 15-30 minutes before exercising. After starting the exercise, consume four to eight ounces of fluid every 10-15 minutes. Drink another 16-24 ounces of fluid within 30 minutes of ending your exercise routine, whether you're thirsty or not.

Wait 90 minutes after eating a full meal before exercising at moderate/high intensities.

aslavich

Thanks, that's good advice...

Angela :flowerforyou:

MrsE2010

That is great advice. Hopefully we can all have that much extra time to adhere to it.