146 Chapter 7: Training for Mobility The cool-down should be performed immediately following physical activity and involve a gradual reduction in exercise intensity. For example, walking an additional tenth of a mile at 3.0 miles per hour or slower on the treadmill after finishing a pace / tempo workout. The purpose of a cool-down is to allow the heart rate and breathing to return to normal. Additionally, a proper cool-down helps to improve venous return (blood flow back to the heart) thereby aiding in the body’s ability to recover. Since the muscles, tendons, and connective tissue are warmer following physical activity, and thus more elastic and pliable, the cool-down is the best time to stretch. Strength Training Specific Warm-Up and Cool-Down Although the aforementioned recommendations are well-suited as a precursor and successor for any type of physical activity (e.g., strength training, endurance training, mobility training), some researchers now recommend employing specialized warm-up and cool-down routines for individuals primarily training for size and/or strength gains. For example, the combination of a general and specific warm-up can help strength athletes improve their flexibility, mobility, and movement quality, which are of vital importance in order to perform the compound lifts safely and effectively (Horschig & Sonthana, 2021; Schoenfeld, 2022). The general warm-up consists of a short bout of low-intensity, large-muscle aerobic exercise. The purpose of the general warm-up is to increase blood flow and body temperature which collectively enhances nerve impulse speed, nutrient delivery to working muscles, oxygen release from hemoglobin and myoglobin, as well as the removal of metabolic byproducts. The intensity of the general warm-up should be low (e.g., RPE around 5) and the duration should be no longer than 5-10 minutes. The specific warm-up should consist of exercises that mimic the movement patterns to be performed in the subsequent workout as closely as possible. The purpose of the specific warm-up is to enhance neuromuscular efficiency. Although research supports the practice effect of a specific warm-up for the compound lifts, there is little evidence to support similar benefits for single-joint exercises (Schoenfeld, 2022). Additionally, performing a specific warm-up is not necessary for high-rep sets (e.g., reps ≥ 15). In terms of cool-down, some research suggests that post-workout stretching may alleviate delayed-onset muscle soreness (Henschke & Lin, 2011). However, research also suggests that always adding a stretching component to a regular resistance training regime may not be necessary. In fact, regularly performing resistance training through a full ROM has also been shown to improve flexibility and mobility. Morton et al. (2011) reported similar increases in flexibility for individuals participating in multi-set resistance training protocols as those participating in static stretching protocols. Stretching Types As previously mentioned, a proper warm-up should be performed at the beginning of each training session; however, stretching should be performed at the end of each training session. The
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