Warmups and cooldowns are essential to your workout, and done correctly, they can reduce your risk of injury, improve your overall athletic performance, and increase your desired fitness results.

Even though it may take a few extra minutes away from your workout, it can be easy to fall into the habit of not warming up or cooling down properly.

Next time you’re hitting the gym, be sure to block off at least 60 minutes total for your workout:

• 10-minute warmup
• 40-minute workout
• 10-minute cooldown

You can reduce your risk for injury following these few tips!

Skipping Your Warmup

Jumping straight into your workout as soon as you hit the gym can be tempting, especially if you’re running short on time, but this can actually do more harm than good.  An effective warmup focuses on warming up your range of motion that preps your body for and prevents injury during the workout to ensure the utmost safety for your sweat session.

Not Warming Up Long Enough

Two minutes on a treadmill is not enough to get your body ready for an intense workout.  The more intense the activity, the more time you need to get your blood flowing, loosen up stiff muscles and joints, and prepare for the intensity that is to come.

Performing the Same Warm Up for Every Workout

The warmup you use for leg day shouldn’t be the same routine you do for your arms and back.  You’re targeting different muscle groups, so focusing on your upper body, lower body, or full body will require a different warmup routine.

Not Cooling Down After Your Workout

Although you may save time and want to get out of your sweaty clothes and shower, you aren’t doing your body any favors by forgoing your cooldown.  An abrupt halt to your workout harms not only your muscles, but also your heart.  Your body goes through a number of stressful processes that involve muscle fibers, tendons, and ligaments getting damaged just to grown back stronger, and avoiding a cooldown period can increase soreness and even blood pooling.

Not stretching after your workout

Stretching is vital when it comes to working out, but only when it’s done correctly and for the appropriate amount of time.  Regular stretching helps improve flexibility, increases range of motion, and reduces risk of injury that is caused by lesions of the connective tissues.

Injury Treatment at AFC Urgent Care West Long Branch

Nothing is worse than getting hurt mid-workout and needing to seek medical treatment.  For moments when you’re suffering a sprain or strain and need treatment, visit AFC Urgent Care West Long Branch.  We treat a range of minor injuries on a walk-in basis, so you don’t need an appointment to be seen.  We also offer the option to check-in online so you can secure your spot!  For more information about the services we provide, please call to speak with one of our medical professionals at 732-222-8000.