The Importance of Warming Up and Cooling Down


Tips To Help You Have A Successful Warm-Up and Cool-Down

At Innovative Martial Arts Academy, we believe that warming up and cooling down are an essential part of your martial arts training. The benefits of warming up and cooling down far outweigh the extra time it adds to your training session. 


The Importance of a Quality Warm-Up 

Warming up is essential for prepping your body. A safe warm-up will:

  • dilate your blood vessels and ensure that your muscles are supplied with an ample amount of oxygen
  • allow your body to slowly increase in temperature (approximately 1 or 2 degrees)
  • help prevent an injury or a pulled muscle
  • improve your performance and flexibility
  • prepare you mentally


Warming Up Tips

  • Warm-ups should take about 5-10 minutes. The more intense the exercise, the longer the warm-up should be.
  • Use your entire body during the warm-up.
  • Warm-ups should consist of heart rate raising exercises and simple, slow movements.


The Importance of a Cool-Down 

Taking the time to cool down after a workout is just as important as warming up beforehand. A good cool-down will get your heart back to its resting rate and gradually cool your body temperature. In addition, a cool-down should allow your blood flow to return to your body’s resting rate slowly. This will cause the lactic acid that has built up in your muscles to release, so you won’t get cramps. Your cool-down should include:

  • A variety of gentle stretches
  • Slow stretches held for a reasonable length of time – this is the stage that will release the lactic acid build-up.


Cooling Down Tips

  • You should spend about 5-10 minutes cooling down.
  • Stretching:
  • Hold each stretch for about 10-30 seconds. If you feel like you need more, stretch to the other side, then return for another set.
  • Don’t forget to breathe while you’re stretching. Exhale as you start stretching and inhale while holding the stretch.
  • Stretches should be strong, but they should not be painful. If it hurts, ease off, breathe deeply, and relax back into the stretch.


Want to Read More About Martial Arts?

Take a look at some of our other articles about martial arts and IMAA’s course offerings! Check out the following related blog articles: 


Try A Class!

At Innovative Martial Arts Academy, we’re all about FAMILY and FUN. Our Martial Arts training offers men, women, and children the opportunity to challenge their bodies and minds without the threat of injury and intimidation. Take on the best training in disciplines like Kenpo Karate, Kali, and Aikido and build your skills one day at a time with the help of our dedicated instructors. 


We are proud to serve families across Wake Forest, Wakefield, and the surrounding area with a rewarding experience that can set you or your child up for success in all aspects of life. If you’re interested in learning about our martial arts program, contact us at 919.562.4663, or visit our website.  

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Our Reviews

William D.
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This place is great! Charles and his team have fantastic programs for kids. When we started our 3.5 year old son, I didn’t know what to expect. He quickly adapted to the classes and now loves going. Our 2 year old son loves watching and will start as well as soon as he turns 3. Innovative Martial arts also hosted their birthday parties. The kids had a blast doing different activities throughout the birthday party. Can’t say enough good things about this place, and what they teach!
Tara H.
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Innovative Martial Arts Academy (IMAA) is the best place to take martial arts. Charles Falk, the owner, and his staff do a great job teaching martial arts to the students and teaching each student to be confident and disciplined. My son has been with IMAA for eight years - he has earned one black belt and is working on his second.
Niko F.
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Not only are the staff amazing, but there is a mix of fun and learning in the curriculum. My 5 year old daughter absolutely loves this school. She has learned respect and many other aspects making her more focused and well behaved. I definitely recommend this school for you or your child.
Janice P.
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Great school with wonderful teachers. My daughter has a great time learning and everyone is friendly. There is even an adult class that allowed me to try to see if I liked it and everyone was very patient with me. I am thankful to have my daughter be a part of the Innovative Martial Arts Academy in Wake Forest and know she is benefiting from it in more than one way. It amazes me how fast she is learning and how hard she is trying. They have her trying to develop at her fullest with her mind, body, and spirit. I would recommend this school to anyone interested in martial arts.
Kristi F.
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Wonderful place for not only skill development but also personal development. Owner and instructors genuinely get to know students and families and care about them. The lessons learned will provide character growth as well as martial art skills. The owner is also a long time student of many different martial arts, he didn't just buy a franchise, and tries very hard to live what he teaches the students. Proud to have been in this dojo family for 6+ years and proud of the friendships we have made there!

Our Reviews