Mobility, Flexibility, Recovery

Dynamic Warm-up: A dynamic warm-up is a great way to prime the body for training. Lingering soreness can be alleviated by a dynamic warm-up by encouraging blood flow and movement through a large range of motion. A dynamic warm-up consists of a few minutes of an activity that will elevate heart rate (such as jogging, jumping jacks, or cycling) followed by dynamic movements (such as lunges, leg swings, or arm circles). These movements should move joints through a large range of motion, coming in and out of the movement without stopping for too long.

Active Cool-down: By performing a few minutes of low intensity aerobic activity after a workout, the body is able to gradually decrease blood pressure and heart rate, while preventing blood pooling in the limbs. During intense training, the body breaks down chemicals that can cause fatigue and muscle soreness. Incorporating an active cool-down is a great way to circulate the cellular waste products so that they do not accumulate in the muscles. It is important to note that even if you don’t feel sore after your workout, the waste products that build up in the muscles can cause fatigue during your next workout, ultimately affecting performance. A great way to accomplish an active cool-down is by walking on a treadmill or pedaling a stationary bike at an easy pace for 5 to 10 minutes at the end of your workout. Have FUN!