What is a Warm-Up?

Warm up is an exercise or movement which increases the

blood flow and warm the body while loosening the joints
and muscles needed to work out.
 Examples of Warm-Ups
1) Running

2) Jumping

3) Squats and Lunges

4) Sit-Ups and Push-Ups

5) Drama Games

6) Stretching
 Benefits of Warm-Ups
Increases blood temperature

When you are warming up, there is an increase in blood flow all over the
body, which translates to increased blood temperature. This action reduces
the oxygen amounts in your blood and frees it up for your muscles, where it
is mainly needed. In general, enhanced blood temperature translates to
improved endurance and performance.

Promotes better cooling

A warm up routine helps to activate body’s heat control mechanisms such as
sweating. This enables the individual who is exercising to effectively cool
and evade getting overheated during the initial phases of a workout routine,
event or a race.

Mental benefits

A good mental preparation, either for a race or workout routine, is by

warming up. It really clears an individual’s mind and allows it to focus
solely on the exercise session ahead. Warming up can even enhance your
morale and encourage you to perform better.

Warms up muscles
 A regular exercise routine causes an increase in both body and muscle
temperature. The benefit of this action is that warmed up muscles ensure that
you are capable of performing a good workout session. It also enhances
speed along with strength. Moreover, the risk of getting tissue or muscle
injury is reduced greatly.

Heart benefits

When you perform a warm up, your blood vessels are going to dilate and
more blood flows across the body. The dilation of blood vessels lowers the
stress placed on the heart through lowering blood flow resistance.

The only disadvantage associated with a warm up would

be either pulling or straining during the process.

What is a Cooling Down?

Cooling down exercises reduce the heart rate and stretch
warm muscles

Examples of Cooling Down

1) Light jogging or walking

2) Stretching

3) Yoga poses

4) Breathing exercises

Benefits of Cooling Down

 Helps lower your heart rate and breathing gradually

 Helps you avoid fainting or dizziness

 Helps remove lactic acid from your muscles

 Helps prepare your muscles for the next time you exercise