13.26 Warming Up and Cooling Down as Part of a Workout

Warming Up: Why, When, and How

A warm-up consists of lower-intensity movements that are similar to those involved in the upcoming cardio or resistance routine. In general, the warm-up should include a minimum of five minutes of activity to warm the muscles (Frikha, Chaâri, Mezghanni, & Souissi, 2016) and might include walking, slow jogging, or mimicking the movement of a sport, like throwing. Skipping a proper warm-up in the interest of saving time is tempting, but may actually increase the risk of injury (Fradkin, Gabbe, & Cameron, 2006). Further, warm-ups can actually enhance performance (Bishop, 2003). For example, you might walk at first and gradually build up speed to a jog, or you might gently hit some forehands and backhands before a tennis match. The purpose is to gradually prepare the body for exercise at higher intensities by increasing blood flow and lubricating the joints that are about to be stressed and slowly increase breathing and heart rate, which helps prevent cardiovascular events due to sudden strenuous activity. A strength workout can start with a few minutes of slow jogging, followed by some light resistance exercises to warm up. For example, if you’re going to do squats with weights as part of your workout, then you might include some slow bodyweight squats as part of your warm-up. You might also consider adding some gentle stretching after a warm-up to increase joint range of motion.

Cooling Down: Why, When, and How

A cooldown after cardio or strength workouts or participation in sports might include slow jogging, walking, or light cycling. Research is inconclusive as to whether cooldowns prevent DOMS or offer other benefits to performance or recovery (Cheung, Hume, & Maxwell, 2003; Law & Herbert, 2007; Van Hooren & Peake, 2018). Transitioning into a cooldown can provide a nice conclusion to a workout and provides some time for the heart rate to slow, sweating to dissipate, to reflect on what you just accomplished, and to incorporate stretches. Over time, stretching can reduce muscle stiffness after workouts (Torres, Pinho, Duarte, & Cabri, 2013).