Get Fit with Maurice Looby (3 of 8)

Warm-up/down and stretching (3 of 8)Warming-up is the act of preparing for an athletic event or workout by exercising/practising for a short time beforehand. It helps reduce the risk of injury, and aches and pains that come with exercise.A warm-up assists the circulatory system in pumping oxygen-rich blood to the working muscles.The idea is to increase circulation throughout the body in a gradual manner.A proper warm-up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.Warming-down is equally important, and is to assist in recovery. It helps bring the body back to pre-exercise state.Waste products build up in the soft tissues of the body during exercise. A warm-down helps to flush the toxins from the body, maximising the benefits of the workout.If you plan to run 5k; warm up with a slow 10-minute jog. If you plan to run a mile; warm up with a brisk 5-10-minute walk. An integral part of warming-up/down is stretching. Muscles should be stretched when warm, not before.Four essential stretches for runnersCalf stretch: Find something to lean your hands against, put one foot in front of the other, keeping the heel of the back foot flat on the ground. Ensure the back leg is straight, the front leg bent, and both feet are facing forward.Quad stretch: Standing on one leg, bend the other leg, pull the foot of the bent leg with your hand. Keep knees together.Hamstring stretch: One foot in front of the other, flex forward from the hips, point the toes up and feel a stretch on the hamstring.Groin stretch: From a seated position, bend the legs and draw the soles of the feet together, pulling them as close to the body as is comfortable. Gently push down on the sides of the knees with both elbows.Part 8 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010929-get-fit-with-maurice-looby-8-of-8/Part 7 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010928-get-fit-with-maurice-looby-7-of-8/Part 6 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/06/4010774-get-fit-with-maurice-looby-6-of-8/Part 5 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/24/4010606-get-fit-with-maurice-looby-5-of-8/Part 4 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/16/4010466-get-fit-with-maurice-looby-4-of-8/Part 2 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/03/4010287-get-fit-with-maurice-looby-2-of-8/Part 1 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/04/25/4010193-get-fit-with-maurice-looby-1-of-8/