The Basics
Warm Up
Getting your body prepared for exercise is very important, if you don't warm up, you are more likely to get injured particularly if you don't usually exercise.
A warm up should be a minimum of 10 minutes long
For every warm up you should try to:
- Raise your pulse rate (jogging, light rowing)
- Do some gentle static stretching, head to toe (hold each stretch for 10 seconds)
- Do some dynamic stretches, these can be sport and activity specific - for Rugby twisting, vertical and horizontal movements.
Cool Down
Why should you cool down?
- It minimises muscles soreness
- It prevents the build up of lactic acid which can be painful if extensive
- You allow your body to gradually return to resting rate
- Prevent injury
You should cool down with decreased intensity, for example a slow jog down to a fast walk.
Stretching is very important when cooling down and you should try and hold each stretch for about 15 seconds.
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