Why You Should Warm Up and Cool Down

Check out Bas Rutten's Liver Shot on MMA Surge: bit.ly/MMASurgeEp1
In this video,
Mahalo's fitness expert Torri Shack shows you how to properly warm up and cool down.
Benefits of Warming Up
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* Increased flexibility
* Better range of motion
* Improved muscle stability
* Less prone to injury
* Loosen muscles
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Proper Warm Up
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You want to get your heart rate up and blood pumping so that your body is prepared for the rest of your workout. Try a brief (5-10 minute) cardio session or if you're warming up for your cardio session, try walking before a run. If you're prepping for a heavy lifting session (ex: chest presses), warm up by performing a few repetitions of a similar exercise without any added weight (ex: push-ups). Treat this warm-up time as a transition period between your at-rest state and your workout. Save stretching for the cool down.c
Benefits of Cooling Down
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* Become aware of any potential injuries or sore muscles
* Reduced heart and breathing rates
* Gives you time to check in with your body
* Reduced chances of fainting
* Stretch out tightened muscles
c
Proper Cool Down
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Many people skip the cool-down portion of the workout, but it is important to give your body a chance to return to a resting state gently. During your workout, your heart and breathing rates are elevated, so you need slowly return to normal activity without stopping abruptly. Do some streches, light cardio, yoga poses or foam rolling (incorporating a foam roll into your stretches). Ideally, your cool down should last 5-10 minutes.c
Proper Stretching Technique
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1. While holding a stretch, don't bounce or bob back a forth. Hold a stretch steady, reaching farther only if you can maintain the new distance.
2. Hold each stretch for 15 to 30 seconds. Your tendons need that time to release their natural hold on the muscles and allow them to lengthen.
3. Pay attention to pain and use it as an indicator. If you hurt, you're doing it wrong.
4. Perform each stretch one to three times. The repetition allows your muscles to recover between each stretch while still getting the muscle-lengthening benefits.
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[@NicoleViegas-qp1wr]

I love how your explanations are direct, concise and easy to follow. Thank you!

[@StaySniper]

Answeres in the bio of the vid

[@gm2407]

I wonder what your opinion is on spontaneous warm ups throughout the day even if you are not going to exercise? Just to help deal with sore or tired muscles. Nothing intense just small mild warm up exercises.

[@lennonrees9892]

Wow these videos actually help me and are direct and easy to understand

[@Shottoru]

Lennon Rees same tbh

[@karenabella5778]

You look like MMA. Peace. Shared you on my page. As an Rmt oh good lord don't start. Lols. Safely recommend her and will see about it. As our body's needs and wants, she's good; it's simple.. precise. Logical output.

[@deveshyadav2656]

also post some example

[@hey7794]

Thank you

[@cerealkiller6667]

thnx very informative for my 8th grade assignment

[@evyd88]

So how've you been doing?

[@barrettgotchedda]

theCerealkiller187 how’s your second year of college if u went

[@owabfudol8085]

How is your 3rd year of college

[@owabfudol8085]

Well I’m in 8th grade now don’t believe me (I swear)

[@coachmanny7068]

That's good I leaned

[@A__JunLe]

BBSS people rise up!

[@coachmanny7068]

I learned

[@killerfightclub5677]

Different between cool down & Stretching...

[@kimmy7564]

Here for our MAPEH lesson. Who else?

[@rorror651]

sameeee AHAHAHA

[@nileshdeore1986]

you're beautiful torri💐

[@mahbubalislam2475]

Great Work. keep up the good work. learned a lot.

[@owabfudol8085]

Thank u 🙏 this we’ll be a good deed I will tell my friends about this!

[@jaceultima5831]

same

[@vinny1266]

in school rn 2020

[@armbars772]

thanks! helps for P.E

[@EsquireR]

Would you count plank or other static things a warm up?

[@Bushcraft242]

In the morning I am stiff from arthritis at 64 say no more

[@p20415672]

Will u have ....***.... Wid meh

[@budhvinisreal5216]

you are beautiful miss

[@Arielcamacho60]

I would like to know more about supplements and how to use them