If you've ever tried to play basketball with your friends without warming up or stretching first, you probably got tired and sore quickly. Just like revving up an engine before racing a car, your body will be able to get the most out of its exercise when it is pumped up in advance. Know the ins and outs of stretching and warming up before you begin your next workout.
Purpose
Warming up your body for five to 10 minutes with light activity increases the temperature in your body and in your muscles. It can also help warm up your mind before you take on an even greater physical feat. Stretching your muscles after they are warmed up can help increase your body's flexibility and reduce the chance of injury when your muscles need to move in extreme directions. For example, if you become a pitcher on your school's baseball team, you need to have a flexible shoulder and arm that can move in large circles to pitch well.
Other Benefits
Warming up your body does more than just increase your body's temperature, according to KidsHealth online. It can also increase your breathing and heart rate, increase the amount of calories your body burns off, increase the amount of oxygen and nutrients that go into your muscles, and allow you to work out longer. Stretching before exercise also has added perks. For example, it allows you to exercise with the right posture and gives you better coordination when you play sports.
Types
Sometimes, warm-up activities are just a slower version of the activity you eventually plan to do at full speed. If you are on a track team, for example, you may warm up by doing some jogging before a race. The types of stretches you do may depend on the type of exercise you intend to do. For example, if you are going to run, you will need to do a lot of leg stretches. A thigh stretch on the left side, for example, involves grabbing your left foot behind your body with your left hand, pulling your leg so that your knee moves back and you feel a stretch at the front of your thigh. You would do the same stretch on the right side.
Rules of Stretching
Stretching can be helpful, but it can also be harmful if you do it the wrong way. Some kids think that they should stretch their body parts until they feel a little bit of pain, assuming that pain means the stretch is working more. Only stretch until you feel a good pull, but don't extend it past that. Hold it for 10 to 30 seconds to give the muscle time to lengthen. Finally, work out both sides of your body for balance.
Cooling Down
Just as warming up and stretching are helpful before your workout, cooling down is also an important way to help your body recover after your workout. It relaxes your muscles, allows your heart rate and breathing return to their regular speed and helps prevent you from feeling dizzy after your workout. Spend five to 10 minutes with a slowed down version of your activity, much as you did when you warmed up.
