Training Programs

Warming Up – Cooling Down for Optimum Performance

Your warmup and cool down are instrumental components of performing at an optimal level.  Let’s take a look at three benefits of a proper warm up.  First, your warmup is an activity that allows the body to transition from inactivity to activity and to distribute the blood flow into the extremities.  This distribution of blood warms up the muscles, tendons, cartilage, and ligaments avoiding any cramping or tearing.

The second benefit of warming up, is the activation of live protein cells called collagen and elastin.  These proteins are laid down along the lines of force that occur when the connective tissue is stretched.  This tissue needs to be supple and responsive to the forces exerted on it during physical activity. Stretching opens small blood vessels that nourish the connective tissue.  Along with muscle movement, the increased body heat changes the molecular conformation of collagen and elastin, making them springier and more resilient.  Properly warming up helps prevent connective tissue tearing caused by quick and forceful movements during exercise – especially early in the workout, practice, or race.

The third benefit is that a proper warm up switches the fuel source your body uses to fuel your workout (from mostly muscle glycogen to stored fatty acids).  During the early portion (the specific duration of time is still debated due to the influence of an individual’s fitness level and intensity levels) of your workout, your muscles draw predominately on glycogen (which is stored in your liver and muscles) for fuel.  During the later duration of your workout, the muscles rely mostly on liver glycogen and fatty acids from stored fat cells.   Warm up and cooling down, another tool for  Working Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Identify and address your physical limiters – once you have eliminated the physical limiters in your program, you can elevate your entire program to the next level as one unit.”