When you are in a time crunch, it's easy to overlook the basics of your fitness and weight loss plan, and one of the first aspects of your exercise regimen to go out the window is usually your warm up and cool down periods.
It doesn't matter whether you are planning on sweating it out during a hot yoga session or cranking up the volume on the treadmill for an hour, you need to amp up and wind down. Your systems are put through a lot when you engage in a workout, so you need to prepare it for what lies ahead and allow tired muscles and bones to relax afterward.
Why warming up is important
According to the American Council on Exercise, a pre-exercise warm up can still have a lot of positive benefits on your body, especially if you are trying to use garcinia cambogia extract to lose weight. When you begin cardiovascular activity, think of your body as a spaceship about to take off. To maintain success, you need to ignite your system just as a shuttle would before shooting off into space.
Getting ready for an exercise session is a gradual process, and if you start engaging too swiftly, you could put yourself at risk for injury and make yourself more fatigued in the long run. This could lead to less calories being burned and lots of stiff, sore muscles in the morning.
When your muscles, arteries and lungs are gradually introduced to more oxygen during a workout, you can enjoy a lot of health benefits, including better muscle control, improved range of motion, increased metabolic rate (i.e. more calorie burning), faster muscle contractions, more controlled body temperature and prevention of lactic acid - which can help you prolong your workouts.
As an added bonus, a warm up session can psychologically prepare you for the workout that lies ahead as well, and you don't need to spend a long time doing it either. According to ACE, just five to 10 minutes during each session should do the trick.
Why cooling down is important
According to the American College of Sports Medicine, exercise scientists believe that there are benefits to cooling down sessions as well. Just like warming up prepares your body for the workout session that lies ahead, a cool down session can prepare for your cardiovascular system to return to a resting rate more efficiently. Just like your oven gradually cools down after baking, your body needs to do the same.
There are many ways that you can make the most of a cool down session, according to ACSM. For one, you can use a stability ball to stretch out your legs, arms, back and shoulders by wrapping your back against it. Another efficient cool down technique is to simple dial down the intensity of your workout for the last 5 to ten minutes, whether you are doing low-impact stretches during a yoga session or speed walking at the end of a long jog.
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