What is a warm-up & cool-down?
This blog about warm-ups and cool-downs will give you a better understanding of the benefits and why they are both so important to complete prior to and after exercise.
What is a warm-up?
A warm-up is completed before exercise and is a series of activities designed to gradually prepare your body for more intense physical activity. The goal is to increase your heart rate, warm up your muscles, and increase blood flow to your joints and tissues, making them more flexible and reducing the risk of injury.
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A few examples are listed below of what you can do for a warm-up prior to exercise.
1. Light aerobic activity (5/10 minutes).
This helps gradually elevate your heart rate and body temperature. It could include:
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Jogging or brisk walking
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Jumping jacks
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Cycling on stationary bike
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Butt kicks / high knees
2. Dynamic Stretching (5/10 minutes).
These stretches are active and involve movement, rather than holding a static position. Dynamic stretches help activate the muscles you'll be using in your workout. It could include:
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Leg swings
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Arm circles
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Walking lunges
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Squats
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Calf raises
3. Sport-specific movements (Optional).
If you're preparing for a specific activity (like a sport or heavy weightlifting), you can include exercises that mimic those movements at a lower intensity. For example:
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Weightlifting – you may do lighter sets of the exercises you’re planning to perform before you start
Why is a warm-up important?
A good warm-up doesn’t have to be long, but it should be tailored to the exercise you plan to do, ensuring that you’re gradually getting your body ready for more intense activity.
A warm up prepares the body for physical activity by gradually increasing the heart rate, blood flow to your muscles and your body temperature. It also helps to loosen stiff muscles and joints, reducing the risk of injury. Secondly, it improves your performance as it activates the nervous system which makes your muscles more responsive, leading to better performance.
Lastly, a warm-up mentally prepares you by giving you time to focus and prepare for the workout ahead helping you get into the right mindset.
What is a cool-down?
A cool-down is completed after exercise and is a period of lower-intensity activity that allows your body to gradually transition from the intensity of your workout back to a resting state. It’s an essential part of your routine because it helps your heart rate and blood pressure gradually return to normal.
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A few examples are listed below of what you can do for a cool-down after exercise.
1. Light aerobic activity (5/10 minutes).
This helps bring your heart rate down slowly and allows your body to recover more effectively. It could include:
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Slow jogging or brisk walking if you were running
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Cycling at a slow pace if you were riding a bike
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Gentle walking if you did weightlifting / intense activity
2. Static stretching (5/10 minutes).
Static stretches are held for 30 seconds to lengthen the muscles that were worked during your exercise. They help to reduce muscle tightness, improve flexibility, and prevent stiffness. It could include:
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Hamstring stretch
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Quadriceps stretch
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Calf stretch
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Shoulder stretch
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Hip flexor stretch
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Glute stretch
3. Breathing exercises (optional).
Breathing exercises help your body relax and reset after exertion. You can practice deep breathing to lower your heart rate and calm your nervous system:
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Diaphragmatic breathing (deep breathing into your belly, not just your chest) to promote relaxation
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Exhale slowly to encourage your body to unwind
Why is a cool-down important?
A cool-down is just as important as a warm-up because it ensures that your body doesn’t experience sudden changes, which can lead to injury or discomfort. Taking a few minutes to cool down can improve your overall recovery and help you feel better after your workout.
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A cool-down helps prevent injury by gradually decreasing the intensity of your workout allowing your muscles and heart rate to return to normal, which can prevent dizziness or fainting which can happen if you suddenly stop physical activity. Secondly, it reduces muscle soreness by flushing out metabolic waste products like lactic acid which can build up during exercise and can help your muscles recover faster. Lastly, relaxes the body and mind as it provides a transition period where your body can relax and recover helping to decrease stress and muscle tension.
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Overall, both warming up and cooling down are crucial to maximise the benefits of your workout whilst minimising the risk of injury and aiding recovery.
Posted on 25.02.2025