How to warm up and cool down

livestrong.com

Warm-ups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. Warming up helps prepare your body for aerobic activity. A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

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Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow. Cooling down doesn't appear to help reduce muscle stiffness and soreness after exercise, but more research is needed.

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Although there's controversy about whether warming up and cooling down can prevent injuries, proper warm-ups and cool-downs pose little risk. Plus, they seem to give your heart and blood vessels a chance to ease into — and out of — an exercise session. So if you have the time, consider including a warm-up and cool-down in your workout routine.