How to Warm Up and Cool Down Before and After a Workout

The Lowdown on Warming Up (And Not Just the Obvious Stuff)

A proper warm up should last a good 5-10 minutes and get you doing some light cardio, some dynamic stretching and a bit of activity that gets your muscles in the right mindset for whatever you’re about to do. A cool-down on the other hand has to last for at least 5-10 minutes and is all about light cardio followed by some proper static stretching. Now the warm up gets your heart rate up, gets blood flowing to the muscles and really does improve your performance – not to mention reducing the chances of getting hurt. Then you’ve got the cool down which helps bring your heart rate back down to normal, knocks a bit of muscle soreness on the head and just generally helps you get your body back in shape for the day.

Key Points to Remember

• Make sure you’re warming up for 5-10 minutes before each and every workout. Trust us, you’ll thank us for it – your body needs that extra time to get ready for what it’s about to do.\
• When we say dynamic stretching, we mean movement – get used to it. Static stretching on the other hand is all about holding a stretch – that’s what you do after your workout.
• Light cardio will raise your heart rate and get blood flowing to the bits of your body that are actually doing the work.
• Sport-specific movements might sound fancy but basically they’re just the kind of movements you’ll be doing for your workout. They’re like a special warm up to get your muscles in the right place.
• And the same goes for cooling down – you should be doing that for 5-10 minutes after you finish your workout. It’ll really help your body to recover.
• One last thing – please don’t skip the cool down. It’s just common sense – it helps reduce soreness and gets your heart rate back under control.

Warming Up and Cooling Down – No Excuses

You’ve probably been told before to warm up before exercising and cool down afterwards. And you probably know why – but are you actually doing it? Sadly the answer for most people is no. No one has time, they’d rather just get on with it. And once they’ve finished they just rush to the shower and forget about the whole thing.

Not warming up and cooling down is one of the biggest mistakes people make when it comes to fitness. It doesn’t seem like a big deal but it actually does a lot of damage. Not only does it increase your chances of getting hurt but it also slows you down when it comes to recovery. The warm-up prepares your body for what’s about to happen and the cool-down helps it get back to normal afterwards.

This guide is here to walk you through exactly how to warm up and cool down properly. We’ll teach you what to do, how long to do it for and why it actually matters. Whether you run, lift weights, play sport or do yoga – these principles all apply to you.

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Why Warming Up and Cooling Down Are So Important

Warm-ups and cool-downs are not just a nice to have – they are actually crucial parts of the workout itself.

Why Warm Up?

Increases blood flow . The moment you start moving your heart starts pumping faster and blood starts flowing to your muscles. Pretty much all muscles work a lot better when they’re warm rather than cold.

Raises the temperature of your muscles. When your muscles are warm, they are less likely to tear or strain. Warming up prepares your joints and connective tissues for the stress you are about to place on them.

Makes you more flexible. It takes some time for your brain to know what it should be sending to your muscles. A warm up signals your body that you are ready to move.

Reduces your chances of getting hurt. When your muscles are warm they’re less likely to tear or strain. A proper warm up prepares your joints and your connective tissues for the stress you’re about to put on them.

Tunes up your nervous system. Your brain needs a bit of time to get the hang of sending the right signals to your muscles. A warm up tells your body that it’s time to get moving.

Why Cool Down Before It’s All Over

Prevents Heart Rate & Blood Pressure Going Haywire. Stopping dead in your tracks after a gruelling workout can leave you feeling dizzy, or worse, like you’re about to pass out. The cool-down helps your heart rate and blood pressure wind down slowly over time.

Takes the Edge Off Muscle Soreness. Light movement during the cool-down helps flush out the bad stuff from your muscles. And that can really help with the dreaded next-day soreness.

Helps You Stay Flexible. When you’ve finished exercising your muscles are nice and warm – that’s the perfect time to do some static stretching. Doing it when your muscles are warm is the key to getting the most out of it (and gaining flexibility).

Signals to Your Body That It’s Time to Chill. The cool-down helps your body know that the workout is over, which makes it easier to switch gears and get on with the rest of your day.

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How To Warm Up Before You Start A Workout

A good warm-up consists of three bits: light cardio, dynamic stretching, and movements that match the activity you’re about to do.

Light Cardio

Start with 3-5 minutes of gentle cardiovascular activity. This gets your heart rate going and gets the blood flowing. Think of it as getting the engine started, you’re not trying to blow the roof off just yet.

Examples:

• Jogging on the spot
• Jumping jacks (a classic)
• Cycling on a stationary bike
• Rowing machine at a gentle pace
• A brisk walk

Just keep it low-key. You should be able to chat to someone while you’re doing it – that’s how you know you’re not overdoing it.

Dynamic Stretching

Dynamic stretching is all about moving through a full range of motion in a flowing, controlled way. You’re not holding the stretch, you’re moving through it.

Examples:

• Leg swings (front and side to side at the same time)
• Arm circles (from small to big)
• Walking lunges (slow and smooth)
• High knees
• Quick steps with your heels (for the old butt kickers out there)
• Twisting your torso
• Hip circles
• Ankle rolls

Do 5-10 repetitions of each movement. Focus on smooth, flowing motion – the idea is to get your joints and muscles ready for what’s to come.

Sport-Specific Movements

And finally, add in some movements that actually mimic the activity you’re about to do. This gets your nervous system ready for the demands of your workout.

If you’re lifting weights: Do a few light sets of each exercise with just the bar or minimal weight. This helps get the movement pattern right.

If you’re running: Do a few short sprints at your target pace. This gets your legs ready for the speed.

If you’re playing a sport: Practice the key movements. Dribble, pass, and shoot for basketball. Swing for tennis or golf. Kick and sprint for soccer.

This final bit takes about 2-3 minutes – it’s the most specific and important part of your warm-up.

How Long Should Your Warm Up Last?

A good warm-up should last 5-10 minutes – any less for shorter workouts, any more for longer or more intense ones.

In cold weather, warm up longer. Cold muscles take more time to prepare. Wear layers and remove them as you warm up.

How to Cool Down After a Workout

A good cool-down is all about doing two things: a bit of light cardio and then some gentle stretching to unwind.

Light Cardio – Bring Your Heart Rate Down Slowly

Spend around 3-5 minutes doing something that gets your blood flowing, but doesn’t put too much strain on your body. Think of it like unwinding after a long run.

Examples

• A leisurely stroll
• Easy jogging – don’t go all out, just cruise
• Light cycling – not a grueling ride, just a gentle spin
• A gentle swim to get your heart rate coming back down

Just keep going at a steady pace and let your breathing calm down. Your heart rate should start to drop back to normal too.

The key is to ease out of an intense exercise session. If you just stop dead in your tracks, you can end up with dizziness or even fainting because your blood gets all pooled in your legs. So give yourself some time to wind down.

Static Stretching – Let Your Muscles Unwind

Once your heart rate’s come back down a bit, it’s time to get some static stretching in. What we mean by static stretching is holding a stretch for a bit – anywhere from 15 to 60 seconds.

Examples:

• A nice hamstring stretch to relax your legs
• Loosen up those quads with a simple stretch
• Give your calves some TLC with a gentle stretch
• Do your chest and shoulders a favor with a nice stretch
• Loosen up those tighter bits in your lower back
• Get a bit of freedom in your hip flexors with a stretch
• Stretch out those glutes to feel a bit more relaxed

Hold each stretch for about 30 seconds. Don’t bounce, just breathe deeply and let the stretch do its thing. You should feel a bit of tension, but no pain.

The thing is, static stretching is best done after a workout – it can actually hurt your performance if you do it before a session. But after you’re done, it’s a great way to help your muscles relax and feel more flexible.

Warm-up and Cool-down Mistakes to Avoid

The Dangers of Skipping Warming-up Entirely.
Cold muscles are a recipe for disaster when it comes to injury – always make some time to warm up before a workout.

Don’t Stretch Before You Exercise.
Doing static stretches before a workout can drop your power output, so save it for afterwards.

Avoid Overdoing it in the Warming-up Stage.
The whole point of warming up is to get your muscles ready, not to exhaust yourself. Keep it light and easy.

No Excuse for Skipping the Cool-down.
Even if you’re really short on time, 3-5 minutes of gentle movement can make all the difference. Don’t skip it all together.

And for goodness sake, Breathe while you Stretch.
Don’t hold your breath while you’re stretching – take deep, steady breaths and exhale as you relax into the stretch.

No Bouncing Allowed.
Unless you enjoy the feeling of micro-tears in your muscles, then by all means bounce away. But for most of us, it’s better to just hold the stretch steady.

Stretching When You’re Cold is a Bad Idea.
Stretch after your workout when your muscles are warm – stretching cold muscles is less effective and more likely to cause trouble.

Keep that Warm-up nice and Short.
A 15 minute warm-up can leave you feeling like youve already done the heavy lifting. Keep it focused and under 10 minutes.

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The Importance of Warming Up and Cooling Down.

Warm-up and cool-down are two of the most important parts of any workout. They get your body ready for exercise, and help your body recover afterward. If you skip them, you run the risk of getting hurt and slowed recovery.

For a proper warm-up to be effective, you should allow 5-10 minutes – the time that you are able to do light cardio, stretches and maybe a bit of sport specific movement. And for the cool-down, you should leave the gym after 5-10 minutes – 5-10 minutes of light cardio and some static stretching.

But, these moves won’t consume you too much time – they take just a few minutes either side of your workout. But it will make a huge difference – your muscles will perform better, your joints will be safer and you’ll recover a lot faster.

Next time you exercise, take the time to warm up and cool down properly. Your body will thank you!