Exercise safety Part 5

Warming up and exercise safety

As the name suggests, your warm-up (five to 10 minutes) should gradually warm your muscles and body temperature. The type of activity done in the warm-up should include major muscle groups that will be used in your sporting activity.

Your warm-up could begin with a low intensity activity such as brisk walking or jogging. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less effective. It is also important to stretch after activity to assist recovery.

Cooling down and exercise safety

In the last five minutes of exercise, slow down gradually to a light jog or brisk walk, then finish off with five to 10 minutes of stretching (emphasise the major muscle groups you have used during your activity). This helps to reduce muscle soreness and stiffness.

Water consumption and exercise safety

You can lose around one and a half litres of fluid for every hour of exercise. One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance. It may also cause you to experience cramps, heat stress and heat stroke. Suggestions include:

• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.
• If you are well hydrated you should be able to pass a good volume of clear urine in the hour before exercise.
• Drink at least 500 ml (2 cups) an hour before exercise.
• Drink at least 150 ml every 15 minutes during exercise.
• During exercise take advantage of all breaks in play to drink up.
• After exercise, drink more to ensure you are fully rehydrated.