Warm Up and Cool Down for Aerobics

Paper Summary:

The paper reviews the need for warm up and cool down exercises to surround an aerobic workout, identifying the potential health hazards if these exercises are not done. The paper itemizes several exercises within a routine that are needed prior to a workout. The paper concludes that a similar routine should be followed for cooling down after a workout, but that the stretches may be more vigorous since the muscles are already warmed up.

From the Paper:

"Warm-ups should precede a work out for at least ten minutes. In addition, it is necessary to ensure that the entire body is adequately warmed up, rather than focusing only on the large muscles that athletes most often anticipate using. For example, an athlete should pay special attention to loosening up his neck. Carelessness with neck exercises can be much worse than with other exercises. Therefore, it is important to use smooth and controlled motions on this part of the body at all times and there should be no jerking or bouncing. The exercises are simple, though; they simply involve moving the neck forward and backward, side to side, and turning the head from left to right. Twenty to thirty repetitions of each movement are adequate to warm up."

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