Smart Sports Watch
You're ready to exercise, so you walk out the front door, run three miles, then take a quick shower and get on with your day. Does this sound familiar? If you're one of those people who tends to focus on the actual workout and never warm up before or relax afterward, you might want to rethink your approach.
That's because regular exercise before and after exercise is key to feeling your best and avoiding injury.
Most important: the importance of warming up.
Geoffrey Pritchard, bridge performance expert, said: "Warming up prepares your body for the work ahead." Bridge Athletic develops workout programs for teams and clubs across the country." It raises your body temperature and increases blood flow to your muscles, "two things that help you perform better during exercise and reduce your risk of injury.
"When you start exercising, you stress your body," says Nick Savi, a personal trainer with Equinox in Chicago. "If you don't warm up properly, you're more likely to tear your muscles, sprain your joints, or have a herniated disc in your back." Pritchard likes to compare a muscle to a rubber band. If it's cold and you try to stretch it, it's more likely to break or tear. But by warming up first, you can stretch it to the point where you can move it fully. Studies have also shown that warming up can reduce soreness (this is called delayed muscle soreness) for a few days after an intense workout.
So what should you do? Think about moving your body to relax everything. "The old idea of static stretching before exercise is outdated -- you want to get your body moving and get your heart rate and body temperature up," Pritchard says. Start with light cardio, such as jumping on and off or light jogging. Then do something moving, such as walking with a bow, swinging your legs or turning your torso. Finally, if you're going to do strength training, do some easy moves. So, if you want to do a deadlift, don't use a barbell, and imitate the same move several times.
ENDING ON A HIGH NOTE: THE IMPORTANCE OF COOLING DOWN
It's natural to want to start your day immediately after exercising, but you should also set aside a few minutes to unwind. "If the temperature is not lowered, the blood may pool in the lower extremities and muscles, and the blood pressure will become elevated," Savin said. "Proper cooling allows the body to reverse these effects, removing waste from muscles, optimizing recovery, and reducing pain for days to come."
The key here is to gradually reduce the intensity. If you're swimming, take a few easy laps. If you run, jog or walk instead. When your heart rate and breathing are close to normal, you can walk. (There you can use BP doctor watch,which has functions of blood pressure monitoring,heart rate monitoring,etc.)Finally, do some stretching. "You've got your muscles ready and everything is relaxed, so now is the perfect time to increase your range of motion," Pritchard says.