If the sport you are going to play demands strenuous physical activity, you should prepare yourself. Adequate warm-up and cool-down periods are an essential part of playing sports. There are three stages: the warm-up, the workout, and the cool-down.
Warm-up
Workout
Cool-down
A warm-up usually consists of a muscle warm-up and stretch and a heart warm-up. A muscle warm-up and stretch includes mild exercises that gently stretch and help contract your muscles. A heart warm-up consists of several minutes of walking, slow jogging, or a similar activity that prepares your heart for vigorous activity. A warm-up should be done before a workout; it prepares the large muscles for exercise and helps keep injuries from occurring. You need to be aware that one warm-up time may not be adequate for the entire practice or game. For example, at the end of the half time of a basketball game, the athletes will have to warm-up again before the second half.
Playing any sport would be a workout.
The cool-down consists of a muscle and heart cool-down. A heart cool-down can help keep you from becoming dizzy, nauseous, or even fainting after vigorous exercise. A muscle cool-down and stretch slowly stretches the muscles used in your workout. Cool-downs should consist of flexibility exercises to allow the heart rate to gradually return to the resting pulse rate and to prevent the muscles from tightening up following the workout.
Sufficient rest and sleep are also necessary for maintaining good physical, mental, and emotional health. Although it is thought that the average person needs eight to ten hours of sleep each night, the amount varies with each individual. Some people require more sleep than others. A regular pattern of sleep is what is most important. If one is not getting enough sleep, participation in strenuous and vigorous physical activities can be more harmful than helpful. You should learn to judge the amount of sleep that is necessary for you to maintain physical and mental alertness.
