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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