So what is warm up and cool down? How does it concern me?
Warm up
Warming up increases your heart rate and breathing gradually and this process pumps oxygenated blood to your muscles. A good warm up should last 5 - 10 minutes and work all major muscle groups. To For best results, start slowly, then gradually pick up the pace. Many warm-up routines focus on cardio and range-of-motion exercises, such as jumping jacks and lunges.
Cool down
After working out, spend 5 - 10 minutes cooling down through a sequence of slow movements. This helps to prevent muscle cramps and dizziness while gradually slowing your breathing and heart rate back to its original rest state. An effective cool down incorporates stretching exercises to relax and lengthen muscles throughout your body. You should aim to hold each stretch for at least 15 counts. The longer you hold a stretch, the better it is for improving your flexibility.
But... why should I do it?
Warming up helps to prepare your body for your workout. A warm up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow.
How do I go about doing so?
Engage in dynamic warm ups!
The purpose of the dynamic warm up is to increase blood flow to the areas which will be working. A warm up should be more than just a quick stretch. Instead, you need to mimic movements that you will use consistently throughout the course.
Essentially for dynamic warm ups, start by doing the activity and movement patterns of your chosen exercise, but at a low, slow pace. Gradually increase the speed and intensity of it as you progress. This may cause you to sweat mildly, but won't leave you feeling fatigued.
Example (Whole body):
1: Jogging on the spot (Vary the speed & tempo) - 30s
2: Arm circles - 30s
3: High knees - 30s
4: Butt kicks - 30s
5: Jumping jacks - 30s
6: Pause squats (Hold for 1 sec) - 10 reps
7: Lunges (Stretch as you do) - 10 reps
Afterword about stretching
If stretching exercises are part of your workout routine, it's best to do them after the warm up or cool down phase, when your muscles are fired up.
Stretching can potentially help to improve one's flexibility and range of motion about a joint. Stretching may also help improve your performance in some activities by allowing your joints to move through their full range of motion.
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