IMPORTANCE OF WARM UP &

COOL DOWN

PREPARED BY:

MA. JONALYN PELIGRINO

WARM UP

Warming up increases your heart rate and

therefore your blood flow. This enables more
oxygen to reach your muscles. A warm-up also
activates and primes the connections between
your nerve and muscles, which improves the
efficiency of movement
 WARM UP

The benefits of warming up before a workout can provide

many positive outcomes such as:

 Increased blood and oxygen to the muscles that are in use.

 Dilated blood vessels to pump blood easier.

 Less strain on the heart to pump blood throughout the system.

 Increased body temperature increases elasticity in the muscles.

 COOL DOWN

 Cooling down after your workout lets the heart rate and blood pressure slowly
recover to pre-exercise levels. It may be most important for competitive
endurance athletes,
COOL DOWN

 The goal of a cool-down is to reduce heart and breathing

rates, gradually cool body temperature, return muscles to
their optimal length-tension relationships, prevent venous
pooling of blood in the lower extremities, which may cause
dizziness or possible fainting.
 Body restoration
 Stress relief and relaxation
WARM UP EXERCISE
 WHAT IS WARM UP
EXERCISE?

THE WARMING UP EXERCISE IS A PREPARATION

FOR PHYSICAL EXERTION OR A PERFORMANCE
BY EXERCISING OR PRACTICING GENTLY
BEFOREHAND.
IMPORTANCE OF WARM UP
EXERCISE
THE PURPOSE OF A WARMUP IS TO PREVENT
INJURY BY INCREASING THE BODY'S CORE AND
MUSCLE TEMPERATURE. WARM MUSCLES
INCREASE THE RATE OF ENERGY PRODUCTION
WHICH INCREASES REFLEXES AND LOWERS
THE TIME IT TAKES TO CONTRACT A MUSCLE.
WARM UP EXERCISE IN THIS ROUTINE

LATERAL STEPS+PULLS
step from side to side, trapping your foot behind the
body of the leading leg. At the same time, wave both
arms up in front of your body (in front of and above
your head) and then pull them back downwards to your
side in a full sweeping range of motion.
Lateral Steps + Pulls
SLOW ROCKING BUTT
KICKERS
A SLOWER INTENSE OF OUR REGULAR KICKERS TO GET
YOUR LOWER BODY WARMED UP; ADD ON UPPER BODY
MOVEMENTS AS WELL IF YOU LIKE, ESPECIALLY IF YOU ARE
ABOUT TO JUMP INTO A ROUTINE THAT IS HEAVY IN UPPER
BODY EXERCISE.

High Knee pulls

Pull one knee upwards towards your core, while
reaching up and then down with both hands so that
your elbows and high knee are your core at the same
time
Slow Rocking Butt Kickers
High Knee Pulls
ARM SWINGS + LATERAL STEPS
SIMILAR TO THE FIRST MOVE, STEP FROM SIDE TO SIDE WHILE
TAPPING THE TOE OF THE FOLLOWING FOOT BEHIND THE
LEADING/ SUPPORTING LEG, ALL WHILE SWINGING ARMS OUT
AND THEN IN FRONT OF THE BODY, CROSSING OVER ONE
ANOTHER.

Four Torso Twist+Knees

Twist from side to side four times, and then bring one knee
up to the opposite elbow. If you follow this same count
(1,2,3,4, knee) you should be bringing a different knee up
each and every time.
Arm Swing + Lateral Steps
Four Torso Twist + Knee
JOG IN PLACE
LITERALLY, TO MOVE ONE'S LEGS AS IF RUNNING
WITHOUT ACTUALLY LEAVING ONE SPOT. JOG IN
PLACE ELEVATES YOUR HEART RATE

Bodyweight Squats
If your leg aren’t feeling quite warmed up yet, keep the
squats shallow. Keep your butt back and your weight in
your heels.
Bodyweight Squats
FRONT KICKS
KICK HIGH AND IN FRONT OF THE BODY,
ALTERNATING WHICH KICK IS DOING THE KICKING.
KEEP YOUR CORE TIGHT FOR AN ADDED TONIGHT
BENEFIT.

Boxer Shuffle
Hop from side to side, tapping the non-leading leg on the
ground in the center or the distance that you are hopping
back and forth.
Front Kicks
Boxer Shuffle
CROSS TOE TOUCHES

THE CROSS-BODY TOE-TOUCH IS A VERSION OF THE TOE-

TOUCH STRETCH WHERE INSTEAD OF BOTH HANDS
REACHING DOWN TOWARD BOTH FEET, ONE HAND AT A
TIME REACHES FOR THE OPPOSING FOOT. IT'S A COMMON
COMPONENT IN DYNAMIC WARM-UPS FOR TRAINING OR
SPORTS.
Cross Toe Touches
 COOL DOWN EXERCISE

WHAT IS COOL DOWN EXERCISE

Cooling down (also known as limbering down or

warming down) is an easy exercise, done after a
more intense activity, to allow the body to
gradually transition to a resting or near-resting
state.
WHAT ARE THE BENEFITS OF
COOL DOWN EXERCISE
The importance of cooling down
- Cooling down after a workout is as important as
warming up. After physical activity, your heart is still
beating faster than normal, your body temperature is
higher, and your blood vessels are dilated. This means if
you stop too fast, you could pass out or feel sick.
 HOW TO COOL DOWN
EXERCISES

oblique stretch
Raise your arms to the side with your
elbows bent and fingers pointing up.
Engage the abdominal muscles and
slowly bend sideways to the right,
bringing the right elbow towards the
floor.
 SHOULDER STRETCH
Bring your left arm across
the front of your body at
about chest height. Support
your left arm with the elbow
crease of your right arm or
use your right hand to hold
your left arm.
 SHOULDER ROLL
Stand tall with your chin slightly
tucked. Imagine that a string at the
top of your head is pulling you
straight up.
Keep your arms relaxed. ...
Shrug your shoulders up toward
your ears, then up
 NECK STRETCH

Keep your head squarely over

your shoulders and your back
straight. Slowly turn your head to
the right until you feel a stretch in
the side of your neck and
shoulder
 SQUAT STRETCH

A squat is a strength exercise in

which the trainee lowers their
hips from a standing position
and then stands back up
 LUNGE

Start by standing up tall, Step

forward with one foot until
your leg reaches a 90-degree
angle and Lift your front
lunging leg to return to the
starting position.
 HAMSTRING STRETCH
Lie down on the ground with
your back flat and your legs
extended fully. ...
Raise your right leg, keeping the
knee slightly bent, and place your
heel on the wall.
Slowly straighten your right leg
until you feel a stretch in your
hamstring
Standing Hamstring Stretch