If you are one of those who ignored your gym trainer, yoga instructor’s suggestions to do few warming up or cooling down exercises soon after a workout session, then this article is for you.

Many of us tend to skip those extra little steps of stretching body muscles, slow walk, arm raising before heading for a morning workout or to the gym and often blame it on lack of time.

warm up and cool down exercise benefits

Well, fitness experts strongly recommend warming up and cooling down exercises as they form a vital component of any workout regimen. Of course, a warm and cool-down exercise may take a few extra minutes of your routine schedule, but they also greatly reduce the stress on your heart and muscles.

Why Is It Important To Warm Up And Cool Down?

Warm-ups and cool-downs are an activity performed at a slower tempo and reduced power. It is a vital component of any fitness regimen, whether you are running, jogging weight lifting, swimming or cycling. All it requires 5 to 15 minutes to improve the blood flow, aid in carrying oxygen to the working out muscles, preparing your muscles and nerves for a forthcoming workout, promote mobility and essentially fix your mind and body for the workout ahead. Also Read: 5 Fantastic Cooling Down Exercises To Soothe Your Muscles After A High-Intensity Workout

Several studies also prove that a proper warm-up can avert injuries, muscle soreness and remarkably enhance your performance at the gym. Individuals who don’t face any major problems, injuries or pain, warming up for 3-5 minutes with low-intensity cardio will be adequate.

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The Correct Way To Do

Warm Ups

A short warm-up begins with 3-5 minutes of light intensity cardio and then massaging the tight muscles with a tennis roller or stick roller. Massaging helps to reduce the muscle tension and breaks up the tight muscle tissues which assist you to work out in a full range of motion.

The next step is to start with five minutes of active stretches, for instance, if you are running try warming-up with walking lounges or skipping and if you are swimming do ankle mobility workout and arm circles. Fitness experts recommend that it is beneficial to perform one set of light training exercises before doing heavier ones to loosen up the joints. Also Read: How To Wakeup Motivated For Morning Workouts

Examples of Warm-Ups

Going for a brisk walk, walk slowly for 5 to 10 minutes

Going for a jog, walk briskly for 5 to 10 minutes

Going swimming, swim slowly at first and then pick up the pace

Cool Down

Generally, cool down helps in lowering the heart rate and averts stiffness. Cool down typically means to continue workout for another five minutes at a slower pace and intensity which supports you to relax the body.

Examples of Cool Down

After a brisk walk, walk slowly for 5-10 minutes

After a high-intensity run, walk slowly for 5-10 minutes

After swimming, swim laps cool the body


Stretching exercises are generally considered as a routine part of any workout, it is ideal to do them after warm-up or cool-down phase when all your muscles are by now warm. Stretching can greatly enhance flexibility and range of motion in the joints. Moreover, it may also promote your stamina and averts any muscle injury or soreness.

Do’s And Don’ts

Avoid longer warming up if you are going for a high-intensity workout.

Start slowly and give enough time to gradually blow up.

Avoiding stretching when your muscles are warm or cold.

Always practice deep breathing techniques during stretching exercises.

Ensure to hold each stretch from 15 to 30 seconds.


Remember warm-up and cool-down exercises take just a few minutes and they make all the difference in your exercise regimen and support your body. Take enough time to gradually progress into the warm-up and cool down when you have done with your exercise regimen.