Warm-Up and Cool-Down Principles and Techniques

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Warm-Up and Cool-Down Principles and Techniques

• Debbie Rose, Ph.D.
• Co-Director, Center for Successful Aging
• California State University, Fullerton

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The Warm-Up

• Purpose
• Increase circulation and heart rate
• Prepare major muscle groups and joints for
  further exercise
• Engage the attention of the participant

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The Cool-Down

• Purpose
• Lower heart rate and/anxiety level
• Bring closure to class and provide opportunity
  for feedback and review
• Sustained stretching of muscle groups exercised
  during class.

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Use of Music

• Select age-appropriate music
• Instrumental music increases ease of hearing
  instructions
• Should be played at a low but still audible
  volume
• Music should not be faster than 80 to 100 beats
  per minute. May need to be slower for more frail
  participants.

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Use of Music

• Primary purpose of using music is to motivate
  participants and provide external pacing of
  movements
• Be flexible in your approach to choreographing
  warm-up routines. Older adults may find it more
  difficult to move to the correct beat and in
  synchrony.

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Warm-Up Activities

• Walking about the room to the beat of the music,
  stopping immediately when music is paused
• Alter walking patterns forwards, backwards,
  sideways, etc
• Reduce walking area to promote more crowded
  environment
• Add obstacles to negotiate while walking

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Warm-Up Activities

• Choreographed movement sequences performed to
  music (seated or standing)
• Heel and toe raise combinations, foot tapping,
  heel-toe sequences with alternate feet.
• Marching (with directional changes)
• Side step combinations with kicks, leg lifts, etc
• Wide to narrow step combinations
• Add arm movements to increase challenge

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Warm-Up Activities

• Advanced rhythmical activities may include
• Use of benches for step combinations
• Performing selected activities on a compliant
  surface (e.g., marching-in-place, toe tapping,
  etc
• Developing add-on dance sequences to promote
  memory
• More complicated arm and leg movement combinations

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Warm-Up Activities

• Flexibility
• Incorporate more multi joint, dynamic stretches
  during warm-up.
• Introduce movements and joint actions that mimic
  movements to be performed later in class.
  Progressively increase ROM.

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Strengthening Exercises

• Focus on exercises requiring use of body weight
  against gravity during warm-up or cool-down.
  Examples include
• Partial squats
• Lateral leg raises with sustained hold
• Sustained heel raises
• One-legged stance (with support) with heel raises
  added

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Cool-Down Activities

• Sample activities include
• Breathing and body awareness activities
• Relaxation sequences
• Selected flexibility exercises
• Foot exercises (without shoes)