{"id":5783,"date":"2016-09-07T08:00:19","date_gmt":"2016-09-07T12:00:19","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=5783"},"modified":"2016-09-02T13:31:44","modified_gmt":"2016-09-02T17:31:44","slug":"exercise-warm-upcool-down","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/exercise-warm-upcool-down\/","title":{"rendered":"Exercise:  Warm-up\/Cool-Down"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"http:\/\/www.personalbest.com\/PersonalBestHealthlines\/images\/2016-Sep-Exercise.jpg\" width=\"397\" height=\"270\" \/><strong>It\u2019s important to include warming up and cooling down in your exercise routine. Consider the benefits:<\/strong><\/p>\n<div id=\"article-text\">\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>A proper <span class=\"ArticleSubTitle\">warm-up<\/span> (and stretch) <\/strong>can reduce stress on joints, and increase flexibility, muscle control, oxygen supply and calorie burn.<\/p>\n<p><strong>The <span class=\"accent\">cool-down<\/span> allows for a gradual transition<\/strong> from exercise, which reduces light-headedness and injuries. It also adds protection from heart attacks.<\/p>\n<p class=\"ArticleSubTitle\">Use these tips to warm up:<\/p>\n<p><span class=\"ArticleSubTitle\">\u2713<\/span> Start your exercise slowly and increase your pace gradually.<\/p>\n<p><span class=\"ArticleSubTitle\">\u2713<\/span> After you warm up (5 to 10 minutes), do some light stretching.<\/p>\n<p><span class=\"ArticleSubTitle\">\u2713<\/span> Stretching examples: shoulder rolls, ankle rolls, arm circles, high knee marches, hip circles and squats without weights. Don\u2019t bounce. Save static stretches for your cool-down.<\/p>\n<p><span class=\"ArticleSubTitle\">\u2713<\/span> Breathe deeply by inhaling and exhaling using your diaphragm.<\/p>\n<p class=\"accent\">Use these tips to cool down:<\/p>\n<p><span class=\"accent\">\u2713<\/span> Walk for a few minutes, gradually slowing until your heart rate is below 120 beats per minute.<\/p>\n<p><span class=\"accent\">\u2713<\/span> Include stretching. Hold each stretch for 10 to 30 seconds. Make sure you don\u2019t bounce and that the stretch is not painful.<\/p>\n<p><span class=\"accent\">\u2713<\/span> Try these static stretches: <a href=\"https:\/\/www.hss.edu\/conditions_stretching-tips-athletes-dynamic-static.asp\" target=\"_blank\" class=\"broken_link\"><u><span style=\"color: #0066cc\">www.hss.edu\/conditions_stretching-tips-athletes-dynamic-static.asp<\/span><\/u><\/a>.<\/p>\n<p><strong>Note:<\/strong> Get your health care provider\u2019s okay before significantly changing your exercise routine.<\/p>\n<p><a href=\"http:\/\/www.personalbest.com\/PersonalBestHealthlines\/ViewArticle.aspx?article=5097\">http:\/\/www.personalbest.com\/PersonalBestHealthlines\/ViewArticle.aspx?article=5097<\/a><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>It\u2019s important to include warming up and cooling down in your exercise routine. Consider the benefits: &nbsp; &nbsp; &nbsp; A proper warm-up (and stretch) can reduce stress on joints, and increase flexibility, muscle control, oxygen supply and calorie burn. The &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/exercise-warm-upcool-down\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15126],"tags":[],"class_list":["post-5783","post","type-post","status-publish","format-standard","hentry","category-workout-wednesday"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1vh","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=5783"}],"version-history":[{"count":1,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5783\/revisions"}],"predecessor-version":[{"id":5784,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5783\/revisions\/5784"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=5783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=5783"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=5783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}