Devil Dogs

1. The most misunderstood or under utilized training principle is the practice of warming-up. At rest, muscles use about twenty percent of the body’s blood volume. At maximum exertion, blood flow increases to the muscles as much as ten times. The extra blood flow warms the muscles and joints, which makes the muscle fibers and connective tissue more pliable and less likely to tear. Increased circulation also provides the delivery of needed oxygen and energy, and provides a mechanism for the removal of harmful by-products. Warming-up allows the body time to redirect the needed blood from less vital areas to the working muscles, while enhancing performance and placing less stress on the heart. A general warm-up should begin with a period of activity that gradually increases in tempo and resistance. Gradually increasing movement allows the circulatory system time to adjust its output and begin providing the muscles with the needed support. An example of warming-up would be to begin by marching in place then gradually increasing the tempo until you are jogging in place. While continuing to jog-in-place, begin moving the arms in a slow circular motion. Once again, gradually increase the tempo while continuing to jog. This warm-up should take between three and five minutes.
2. Flexibility training will provide multiple benefits; improved energy, improved physical performance, reduced stress, and decreased risk of injury. Contrary to popular practice, stretching should not be the first element of physical training. Muscle tissue and connective tissue that are not thoroughly warmed before stretching are much more likely to develop micro tears which will counter the desired benefits. Flexibility training should be conducted immediately after the warm-up. Knowing the correct stretches for each muscle and utilizing proper form is equally important.
3. One of the most neglected physical training principles is the practice of cooling-down. Just as it is important to begin each physical training session with a proper warm-up, it is equally important to end each session with a proper cool-down. A cool-down is the reverse process of a warm-up. The cardiac system depends a great deal on the contraction of muscles to force the blood back from the limbs to the heart. Stopping immediately after physical exertion can cause excess blood to pool in the limbs and limit the efficient circulation of blood. This will result in poor re-supply and repair of the muscles and put undue stress on the circulatory system. A proper cool-down should be the exact opposite of a warm-up, the gradual decrease of activity rate and intensity until your rate returns to below one hundred beats per minute. Because your muscle will still be warm following cool-down, it is an excellent time to re-stretch the muscles used. Taking the extra time to properly cool-down will enhance performance and improve recovery, which prevents injury.