Healthy and Beautiful Corner

Have you ever suffered from cramps, sprains, on the part of your body when you exercise? Why does this happen to you? Warm up and cooling down before and after exercise is very important to be discussed together to reduce the harmful of side effects when exercising .

Why warming up? When we performed a physical activity, a lot of changes occurs in your body, change in respiratory rate, oxygen levels, blood flow, and nutrition levels in the cells will increase. Changes in these conditions should be regulated to prepare the body in the high level of physical exercise. If the main phase was unforgettable, the body will efficiently less function and the exercise will produce less quality results. Warming up on the nervous system can increase mental awareness and alertness during exercise, and relaxation in the joints and muscles during exercise would minimize the injury.

Several cases of death due to sports majority occurred at older person, this happens because they have rigid tissues, less fluid joints, and a weak heart, exercise without warming up previously can cause heart attack.

There are several ways of warming up, that is by doing various activities such as aerobics, jogging, running, jumping and many more. However, you do not need to do this activity for long durations. It just takes five minutes for each type of exercise.

Stretching is a part of warming up, stretching can help us to improve our body flexibility as a whole, especially in the spine, shoulders, neck and pelvic area. Type of stretching is should be compatible to the type of sports that will be done afterwards. Do stretching for 10 minutes, each stretch position for at least 30 seconds to get the full benefit.

Arrange your breath when stretching. Take a deep breath from your nose and exhale it from the mouth for each stretching position. This is the key to the success of any stretching activity. Breathing pattern during stretching can increase the amount of oxygen and blood flow to your muscles. While stretching, foot,and your body should be aligned parallel one to each other,Do stretching with a naked feet.

Such as warming up, cooling down is one of the most important activity after exercise, it helps us to restore our body to its original position before exercise, and minimize stress on the muscles of the body. The main key to the cooling down is the stretching and breathing arrangement. Stretch your muscles and arrange your breath, its just takes 5 to 10 minutes for cooling down.