When exercising, don't forget to incorporate essential warm up and cool down exercises into your routine. Also, make sure you're healthy and physically able to handle the physical exertion of a workout routine. For your own safety, get checked out by a doctor before beginning any new fitness regimen to make sure your body can take the strain.
Purpose
Warming up before and cooling down after aerobic activity helps ease your body in and out of a workout routine, and can help prevent muscle strains and other injuries. Warming up before a workout prepares your body by gradually revving up your cardiovascular system, raising body temperature and increasing the flow of blood to your muscles. Cooling down after a workout eases your body back to a resting state and can help you feel less stiff and sore afterward.
Warm Up Exercises
The American Council on Exercise suggests warming up for about 5 to 10 minutes before beginning your workout routine. Try briskly walking to begin your warm up, gradually picking up the pace as you go. Moderately pedaling for 5 to 10 minutes on a stationary bicycle also prepares your body for increased physical activity. For more warm-up options, try leg lifts, lunges and low-impact jumping jacks.
Cool Down Exercises
Don't just abruptly stop working out without giving your body time to cool down. Once you're finished with your regular routine, continue the activity at a lower intensity for an extra 5 to 10 minutes to cool down. You can also hop back on the stationary bicycle for another round of slow pedaling, or you can "walk it off" by simply walking for 5 to 10 minutes after a workout.
Stretches
Once you've cooled down and your heart rate lowers a bit, try some stretches to prevent muscle stiffness. Put one leg on a chair in front of you, then slowly lean forward and try to touch your toe. Hold the pose for 10 or 20 seconds, then repeat using your other leg. Next, stand up and slightly bend your knees. Then bend over at the waist and try to put your palms on the floor. If you can't touch the floor, reach as far as you're comfortable. Hold for 10 to 20 seconds, then repeat a few more time.
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