174 | The importance of warm-ups & cool-downs
Welcome to Episode 174 of The Optimal Body Podcast
The importance of warm-ups & cool-downs
Do you warm-up? Cooldown? At times, warm-ups and cool-downs feel unimportant or a waste of time, however, DocJen & Dr. Dom break the confusion in this episode. With a high emphasis on specificity, they explain the importance of strategically warming up the body to prepare for the upcoming movement and cool down to truly downregulate the system and facilitate recovery. After explaining the RAMP protocol, explaining neuromuscular coordination and proprioception, they provide examples of an optimal warm-up for running, lower body strength, and HIIT workouts. Then, they dive into how you can optimize your cooldowns, and Dr. Jen explains why she loves to use mobility flows and core at the end of her workouts to downregulate the system gradually. Let’s dive in!
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What You Will Learn PT Pearl:
03:36 – When are warm-ups important?
05:13 – RAMP Protocol
09:34 – Why do you need to warm-up
12:16 – Warming up for a run
14:47 – Warming up for the deadlift
17:47 – Warming up for HIIT workouts
19:10 – How to optimize your cooldowns?
22:30 – Mobility & core at the end of workouts
24;09 – What the research says.
Sources Cited:
Fadzali, F. (2020). (PDF) The Importance of Warm Up and Cool Down Article. [online].
Neves, P.P., Alves, A.R., Marinho, D.A. and Neiva, H.P. (2021). Warming-Up for Resistance Training and Muscular Performance: A Narrative Review. [online] www.intechopen.com. IntechOpen.
Silva, L.M., Neiva, H.P., Marques, M.C., Izquierdo, M. and Marinho, D.A. (2018). Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review. Sports Medicine, [online] 48(10), pp.2285–2299.
Van Hooren, B. and Peake, J.M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine, 48(7), pp.1575–1595.
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