Warm-up: Dynamic stretching is designed to warm up …

Examples of Warm-Up & Cool-Down Exercises.

“It depends on the individual, but in general, it’s better to skip the cool down,” Ross says. The static hamstring stretch is great as a post-workout cool down, but a warm-up should consist of more dynamic movements. Walking slowly and stretching exercises are examples of warm-up and cool-down exercises. Time spent on warming up and cooling down may help improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition.

Cool-down.
All warm ups should last a minimum of ten minutes and typically are much longer.

The illustration shows the three primary components of an effective warm up. Cool-down. After training, a low-intensity cool-down session should be performed to facilitate a gradual transition from an exercise level to a resting state . Warm-ups prepare the body for …

If you prefer, you can do a simpler warm-up by walking in place while gently swinging your arms, or even dancing to a few songs.

Cool down. Ab stretch: 20 seconds.Lie down on the mat with your arms in push up position and your legs straight. Here are some examples of cool-down activities: To cool down after a brisk walk, walk slowly for five to 10 minutes.

To cool down after swimming, swim laps leisurely for five to 10 minutes. Warm up with a slow-paced aerobic activity. “It’s less risky in terms of injury to stop exercising than it is to abruptly start exercising,” he explains. Here’s the caveat: If you must skip either the warm-up or cool-down for the sake of time, choose the cool down. A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise.

Warm-up and cool-down exercises, or stretching, are essential to any exercise program.The warm-up prepares your body for exercise and plays an important role in helping to prevent injury.
To cool down after a run, walk briskly for five to 10 minutes. Similar to the warm-up, the cool-down, also known as the recovery period, usually consists of exercises at a slower pace and reduced intensity. Warm up activities include light jogging, or cycling slowly on a bike.

Warm up exercises move from low intensity to high intensity and from general movements to sport specific movements.

A good cool down should return heart rate its resting rate, lower the levels of lactic acid and adrenaline in the body and reduce soreness after practice or the next day. WARM UP AND WORKOUT. Hero Images / Getty Images Get the Better newsletter. Hero Images / Getty Images Get the Better newsletter.