热身，放松

热身 和 cooling down are good for your exercise performance — you’ll do better, 快, stronger — 和 for your heart since the increased work on the heart ‘steps up’ with exercise

Stretching also makes many people feel better during 和 after exercise 和 decreases muscle pain 和 stiffnessin some people. When done properly, stretching activities increase flexibility.

所以这有什么大不了的?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for the best flexibility 和 efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

热身 before any workout or sport is critical for preventing injury 和 prepping your body.

热身, 比如低心率的有氧运动, prepares the circulatory 和 respiratory system for the upcoming ‘age- 和 type-appropriate target heart rate’ exercising.

冷却也同样重要. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate 和 blood pressure drop rapidly.

热身

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature 和 flexibility of your muscles, 和 helps you be more efficient 和 safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate 和 breathing at the start of the activity.

小贴士:

• 热身5到10分钟. The more intense the activity, the longer the warm-up.
• Do whatever activity you plan on doing such as running, 走, 或者以较慢的速度骑自行车(慢跑), 步行缓慢).
• 用你的整个身体. For many people, 走 on a treadmill 和 doing some modified bent-knee push-ups will suffice.

降温

Cooling down after a workout is as important as warming up. 体力活动后, your heart is still beating 快 than normal, your body temperature is higher 和 your blood vessels are widened. This means if you stop too fast, you could feel sick or pass out. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles 和 joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping 和 stiffness.

小贴士:

• Reduce your 走 speed for 5–10 minutes to allow your heart rate to slow down.
• 伸展运动:
  • 每次拉伸保持10到30秒. If you feel you need more, stretch the other side 和 return for another set of stretching.
  • The stretch should be strong, but not painful.
  • 不要弹跳.
  • 伸展的时候呼吸. Exhale as you stretch, 和 inhale while holding the stretch.

帮你的身体一个忙吗. Take time to gradually progress into your workout 和 cool down when you’re done.