Warm-Up and Cool-Down: A Simple Routine for Every Workout
Jumping straight into hard exercise is a good way to feel stiff, tired and prone to strains. A short warm-up and cool-down take just minutes and make workouts safer and more effective.
The warm-up (5 to 10 minutes)
The goal is to raise your heart rate, warm the muscles and rehearse the movements you're about to do.
- Light cardio: brisk walking, jogging in place or cycling for 3 to 5 minutes.
- Dynamic stretches: leg swings, arm circles, walking lunges and hip circles.
- Practice moves: do a lighter version of your first exercise.
The cool-down (5 to 10 minutes)
Gradually bring your heart rate down and ease muscle tension.
- Slow movement: walk gently for 3 to 5 minutes.
- Static stretches: hold each major muscle group for 20 to 30 seconds.
- Slow breathing to relax.
Tailor it to your sport
- Runners: leg swings and high knees.
- Lifters: lighter warm-up sets.
- Swimmers: arm circles and shoulder mobility.
Don't skip it
Even a short routine beats none. Treat it as part of the workout, not an optional extra.
