Sunday, September 18, 2011

Warm Up and Cool Down


What is a good Warm Up?
A warm should be a 5-10 minute routine in which you perform Dynamic stretches. Think of a Dynamic stretch as a moving stretch in which you perform a controlled movement starting slowly and then building up speed and range. Each should be repeated 8-10 times.

A good warm up also targets the whole body.


Why should I Warm Up?
The number one reason to do a Warm Up is to prevent injuries!
v  Raises the heart rate
v  Gets oxygen into the muscles by opening up blood vessels
v  Warms up muscle and joints
v  Reduces tension
v  Reduces DOMS (Delayed-onset muscle soreness)
v  Allows for a transition from the outside world into dance/exercise space


What is a good Cool Down?
A cool down should be a 8-10 minute routine in which you slow down movements and perform active, passive, and static stretches. Active, passive, and static stretches are "held" stretches.

What are these different types of Stretches?
v  Active stretches contract one muscle (called Agonist), while the opposing muscles (called Antagonists) stretches.
v  Passive stretches employ an external source to aid the stretch: i.e. floor, wall, towel, partner, chair.
v  Static stretches employ relaxation.
v  Isometric stretching uses resistance and tension.
v  PNF (proprioceptive neuromuscular facilitation) circulates between several types of stretches.
¨      Hold-relax: Start with a passive stretch; isometrically contracted the muscle for 7-15 seconds; relax the muscle for 2-3 seconds; and then passively stretch the muscle further for 10-15 seconds.  Wait 20 seconds before repeating.
¨      Hold-relax-contract: Start with a passive stretch; isometrically contracted the muscle for 7-15 seconds; relax the muscle while contracting the antagonist for 7-15 seconds; and then passively stretch the muscle further for 10-15 seconds.  Wait 20 seconds before repeating.

Why should I Cool Down?
The number one reason to do a Cool Down is to prevent injuries!
v  Brings the heart rate down
v  Reduces cardiovascular injury
v  Reduces DOMS (Delayed-onset muscle soreness)
v  Aids in the dissipation of lactic acid
v  Reduces the level of adrenaline in the blood
v  Increases flexibility
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