Kōkiri Learn

Background reading · Health and Physical Education

Warm up, fuel up, recover: looking after your body

Why warm-ups and cool-downs matter, what to eat and drink around training, and why rest is part of getting better.

Training is only part of getting better. What you do before and after, and how you eat, drink and sleep, makes a big difference to how you perform and how you feel.

Warm up

A good warm-up gets your body and mind ready. Start with a pulse raiser like easy jogging, then mobility such as arm and hip circles, then dynamic stretches such as leg swings and walking lunges. Finish with a drill from your sport and picture yourself doing it well.

Cool down

Afterwards, walk or jog slowly to let your heart rate come down, then do gentle stretches, holding each one still.

Fuel

  • Carbohydrate foods like bread, rice, pasta, kūmara, potatoes and fruit give your muscles energy. - Protein foods like milk, yoghurt, eggs, fish, meat, beans and nuts help muscles repair. - A meal 2–3 hours before training, or a small snack like a banana if it's been longer, gives you fuel without feeling heavy. - After training, a snack with carbohydrate and protein, like a sandwich and a glass of milk, helps you recover.

    • Water first

    Water is the best drink for training. Drink before, during and after, and more on hot days. Sports drinks are made for long, hard sessions and most young people don't need them. Energy drinks contain lots of caffeine and are not recommended for children and teenagers.

    Rest is training too

    Your body gets stronger while it recovers, especially while you sleep. Young people need plenty of sleep, and rest days are part of every good plan.

    How much is too much?

    Watch for soreness that won't go away, feeling tired all the time, sleeping badly or not enjoying your sport any more. These can be signs of doing too much. Talk to a coach, teacher or whānau member and take a break.

    Sources and further reading

    Written for Kōkiri Learn students in our own words. Check facts against the sources.

    Used in: Personal Best: Training and Goal Setting