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September 30, 2002 Volume 27, Issue 9 |
Stretching, warm-ups and cool-downs are essential to avoiding exercise injury, especially as cooler temperatures move into the region.
"It's necessary to spend more time in warm-ups and stretching during the winter because muscles may be tighter in colder weather," says Joseph A. Chromiak, an exercise physiologist at Mississippi State. Choose a warm-up before working out that will prepare the body for the planned exercise, adds the assistant professor of health, physical education, recreation, and sport.
"Warm-ups often are confused with stretching, but there is a big difference," he observes.
Warm-ups, which can include walking, jogging and cycling, are designed to open the blood vessels, activate the nervous system and decrease the likelihood of injuries-all of which are important for maximum physical performance.
Stretching, on the other hand, places emphasis on each muscle group. Here, the proper procedure calls for each stretch to be held 10-20 seconds-the longer the better-and without any bounce. Because adrenaline builds up in the bloodstream during the physical drills, Chromiak says it's especially important how one cools down after an exercise session.
"The heart still is stimulated by the adrenaline, which creates a condition called post-exercise peril," Chromiak warns. "The possibility of a heart attack is raised if a person should suddenly stop."
The best prevention of this condition, he adds, is to gradually slow the effort for five-10 minutes or until the heartbeat is below 100 per minute.
Also, to increase flexibility, stretch again after the exercise is finished.