There is no doubt that time spent on warming up and cooling down are essential parts of a workout. Doing so will improve an athlete’s level of performance and accelerate the recovery process needed before and after training, or a competition.
Research suggests that the use of dynamic stretches – slow controlled movements through full range of motion, are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
Warm up exercises prepare the body for exercise by increasing the heart rate and blood flow to the muscles, allowing them to loosen up. Doing this gradually increases the body’s temperature and helps muscles become flexible. Any strenuous activity that begins abruptly can cause injury, which is why it is important to warm up first.