Well, it seems we all have our own takes on what it takes to get our bodies prepared for a safe and rewarding workout. But I still follow my basic protocols:
WARM UP - To prevent injury and to improve your performance, always stretch after your muscles are warm and blood has circulated through them. A good warm-up consists of at least 5-10 minutes of low intensity cardio to warm up your lower body muscles and simple Push-Ups for your upper body muscles. Varying shoulder widths, close, wide, and shoulder width.
STRETCHING is usually one of the most neglected areas of a workout which greatly enhances your flexibility. It is highly encouraged prior to beginning each workout, during your workout and after your workout. This will help to maximize exercise performance as well as assist in the prevention of potential injuries.
A flexible joint requires less energy to move, while greatly decreasing your risk of injury. You will reduce muscle soreness and improve your muscular balance and posture with slow controlled stretching that involves a gradual elongation of the muscle through the full range of motion and held for 15-30 seconds in the furthest, most comfortable position. Stretching can also help realign those poor posture structures, making it easier in the activities of daily living.
Stretching promotes muscular relaxation and reduces stress to the lower back by stretching the hamstrings, hip flexors, quadriceps, and other muscles attached to the pelvis. It increases the blood and nutrient supply to the joint tissues. This causes an elevation in temperature which allows greater flexibility of the surrounding tissues and increases in performance and greater range of motion. It also improves muscle coordination by improving the nerve-impulse velocity (the time it takes an impulse to travel to the brain and back), which results in opposing muscle groups to work in a more coordinated fashion.
COOL DOWN - The purpose of the cool down is to ease out of your workout (reverse of the warm-up). Ease out of your workout just as you eased into it. When you have finished a 20-30 minute workout on a treadmill or stationary bike, your heart is jumping and your blood is pumping into those worked muscles. Cooling down puts your body back to normal working conditions. If you rush off after an intense cardiovascular workout and don't cool down first, you risk fainting, nausea, and dizziness. Take 5-10 minutes to cool down, most cardiovascular equipment will guide you through a cool down. If not, just simply drop down a few levels for a few minutes and continue until your body temperature has decreased.
(FLEXIBILITY refers to how far and easy you can move a joint (your range of motion) and the the mobility of your muscles. Of which mainy BBer's lack~!!!!)
Stay Strong~~!!!
IPL