Warm it Up and Cool it Down!

Good Day to All!

I spend a lot of time thinking of new 3.2.1. routines and Step routines, and I love sharing those with you. However, it occurred to me that I haven’t given you much to go on in terms of Warm-ups and Cool Downs. So I thought I would share my basic warm up and cool down routines. Keep in mind that both of these routines are meant to be completed at a slower place and reduced intensity.

According to Mayo Clinic, “A warm up gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature. Warming up may also help reduce muscle soreness and lessen your risk of injury.”

Mayo Clinic goes on to say that cooling down after your workout allows for a gradual recovery of heart rate and blood pressure…most importantly for competitive athletes, such as marathoners, because it helps regulate blood flow. Cooling down doesn’t appear to help reduce muscle stiffness and soreness after exercise, but more research is needed.

Despite the need for more research regarding the benefits of cooling down, I love it because it feels great! I always try to do my best in any workout and it feels like a treat for my muscles when they get a chance to relax and stretch.

My basic 3.2.1. warm up seems like a lot of steps to go through, but it only takes about 5 minutes which is a great length for a warm up. My warm up goes like this…

  1. Begin marching in place.
  2. With feet shoulder width apart and the belly button pulled in, reach high with both hands and pull down as you raise one knee (then alternate knees). Do this for 8 counts.
  3. Continue to alternate knees, but take arms wide (out to the side, reach up and pull down to the side) Do this for 8 counts
  4. Opposite elbow to the opposite knee. Do this for 8 counts.
  5. March in place.
  6. With feet shoulder width apart, squat in the center 6 times. Push the bootie back and push the weight of your body up through your heels.
  7. Step out to the right, squat 6 times.
  8. Step back to center, squat 6 times.
  9. Step out to the left, squat 6 times.
  10. Step back to center, squat 6 times.
  11. March in place.
  12. Take a wide stance and lunge left to right, pushing the bootie back and keep the weight of your body in your heels. You can put your hands on your hips or interlock them and hold them right below your chin.
  13. Hold a side lunge for 8 counts.
  14. Switch and hold a side lunge on the opposite side for 8 counts.
  15. Walk your feet in and start tapping side to side.
  16. Pull one arm across your chest, drop your shoulder away from your ear. Do this for 4 counts.
  17. Switch arms, 4 counts
  18. Keep tapping, elbow up and pat yourself on the back stretching out triceps, 4 counts.
  19. Switch arms, 4 counts.
  20. Quad stretch for 8 counts on the right and switch and complete 8 counts on the left. Make sure your knee is in line with your hips.

Once you’ve completed your workout for the day, here is a five minute cool down to reduce your heart rate.

Cool Down

  1. Lay down on your back and pull your right leg to your chest, flex your foot and give yourself a little hug.
  2. Push your heel to the ceiling, then point your toe, flex and point.
  3. Bend your knee at a 90 degree angle and roll it to the opposite side of your body keeping your shoulder blades on the mat. Look over your opposite shoulder.
  4. Switch legs and repeat.
  5. Slowly roll up to a seated position.
  6. Stack one foot on top of the other and reach for your toes. Then switch sides. This stretches the back of your legs.
  7. Come up on the balls of your feet, as you begin to stand, arch your back and drop your chin to your chest.
  8. Flatten your back and lift your chin.
  9. Arch your back and roll all the way up.
  10. Roll your shoulders back 3 times, then forward 3 times.
  11. Reach right arm across chest and drop your shoulder away from your ear. Switch to the left side.
  12. Elbow up and pat yourself on the back. Switch to left side.
  13. Quad stretch on the right side. Make sure to line your knee with your hip. Switch to the left side.
  14. Take your feet out wide and breathe in and blow it out.

My WordPress class started last week and I am learning more and more about this blog site. I think it would be beneficial to have a video made of the warm up and cool down. They are both very simple, but it takes a lot of text to explain especially if you haven’t been subjected to it. 🙂

Stay Strong!

~Nicole

 

 

 

 

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