Warming up and cooling down

It’s vital to warm up before exercise, and cool down once your workout is complete. 

Discover why both are so important, read top tips, and find out how Deep Heat and Deep Freeze can help.

Why warm up?
By warming pre-exercise, you prep the body for the strenuous activity ahead. How does it work? A warm up boosts body’s core and muscle temperature, making the latter supple and pliable, and making you less at risk of injury. 

A warm-up also slowly increases heart and respiratory rates, meaning both aren’t suddenly (and stressfully) jolted into action, and that blood flow is able deliver oxygen and nutrients to those hard-working muscles.

What does it include?
Typically, you should complete a warm-up lasting five to ten minutes and it should include some light cardio and possibly some stretching or doing what your actual activity will be (e.g. running, swimming) but at a slow pace. 

Check out NHS warm-up

If your muscles are feeling a little tight or tense, use a heat product such as Deep Heat Muscle Massage Roll-on Lotion to help loosen and soften muscles further before getting active. 

Can I skip cooling down?
NO! It’s just as essential. If you abruptly stop exercising, the sudden drop in blood pressure and heart rate can cause light-headedness, nausea and even fainting! The cool-down allows your blood, heart and body to slow down gradually. Also, cool-down stretching can cut down the build-up of lactic acid, which is responsible for those irritating (and painful) cramps. 

Check out NHS cool-down

Any cool tips?
Try to cool off until your heart rate gets below 120 beats per minute.  

If during the cool-down, it becomes apparent you’ve pulled or stretched a muscle, it’s imperative you cool the injured area immediately. This could be done by reaching for a convenient cooling product, such as the drug-free, easy-to-apply Deep Freeze Pain Relief Glide-on Gel, as part of PRICE (Protect, Rest, Ice, Compress and Elevate) and keep cooling the affected area for up to 72 hours.

Still in pain?
You need rehab…72 hours after an injury (post-PRICE) turn up the heat again. The aforementioned herbal fragranced Deep Heat Muscle Massage Roll-on Lotion targets and massages knotted muscles. The application of heat increases supplies of oxygen and nutrients, helping to restore movement.

You can buy the UK’s No1-selling heat brand and freeze brand from all major supermarkets and leading chemists.