WARM UP AND COOL DOWN
Your workout is not complete without a good warm-up and cool-down. Think of them as the cornerstones of the workout.
Make sure that you never skip this part of your training. In fact, do not consider it a workout unless you spent time both warming up (trust me—you’ll perform better!) and cooling down (you will recover faster and be less likely to sustain injury from overuse or muscle imbalance). In your warm-up, we will work on taking your body through the same ranges found in your training; to do this we will be using dynamic stretching.
Dynamic Stretching —this form of stretching prepares the body for physical exertion and sports performance. Dynamic stretching increases range of movement, as well as blood and oxygen flow to soft tissues prior to exertion. Dynamic stretches are fast yet controlled. They typically last no longer than 2–3 seconds. How is it done? This is your warm-up! It progressively takes the body through all of the ranges of motion you will encounter in your training routine.
In your cool-down, we will hold our stretch through a prolonged period of time, creating actual change in the length of the muscle.
Static Stretching —this is used to stretch muscles and muscle groups while the body is at rest. In Kettlebell Kickboxing, we do this after the workout is complete. Static stretching is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of slight discomfort); we hold that position for 30 seconds to 2 minutes. The minimum duration to get the benefits of stretching is 30 seconds, whereas 2 minutes is the standard maximum (if a position can be held for more than 2 minutes, a further stretch should be performed).
Do not skip over these parts of the workout; the warm-up and cool-down portions are just as important as any other part of your workout. Pick and execute your warm-up and cool-down exercises from the illustrated step-by-steps that follow, and make sure to include them in every KB session.