WARM UP / COOL DOWN. El calentamiento y vuelta a la calma en EF.

  1. Partes del Calentamiento:
  2. Efectos que Produce:
  3. Objetivos: Los principales objetivos del calentamiento son:
  4. Tiempos:
  5. Ejercicios Comunes:

Depends on the main part of the session.

  1. Gradual Recovery: Helps the body transition safely from intense activity to rest.
  2. Heart Rate Normalization: Allows the heart rate to decrease steadily, reducing the risk of cardiovascular issues.
  3. Muscle Recovery: Aids in the removal of metabolic waste products from muscles, promoting quicker recovery and reducing stiffness.
  4. Flexibility Improvement: Incorporating stretching can enhance flexibility and range of motion, which may benefit future performance.
  5. Mental Relaxation: Mindfulness practices help to calm the mind and promote a sense of well-being.
  • Light Aerobic Activity: Activities such as walking or slow jogging for 5-10 minutes to lower heart rate.
  • Static Stretching: Focuses on major muscle groups used during the activity to enhance flexibility and promote relaxation.
  • Relaxation Games: Fun activities that encourage relaxation, such as «Simon Says» with calming movements, or «Yoga Freeze,» where students hold a pose and focus on their breathing.
  • Mindfulness Practices: Techniques such as guided breathing exercises, visualization, or simple meditation, allowing students to reflect on their experience and focus on the present moment.

In conclusion, the cool down is an essential practice in physical education that supports not only physical recovery but also mental well-being, promoting relaxation and mindfulness in students after physical activity.

Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond.

The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest. When muscles are really well warmed up they exhibit a high degree of plasticity. That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility.  

Examples:

ROUTINE 1

ROUTINE 2

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