Tips for creating the perfect warmup and cool down

by frank-stuart

If you are avoiding exercising because you always feel stiff and sore in the morning, then perhaps like many others you are forgetting to warmup and cool down. Although it sounds simple in principle, many active individuals forget about how important preparing your body for a workout can be – especially in those colder months. Due to this we here at ACPE have put together our top tips to help you create the best warmup and cool down exercises, check them out below.


 5 warmup and cool down techniques to keep your body in tip-top shape

1. Start with a stroll

A gentle walk before and/or after your main workout will ensure that your body is well prepared for whatever activities you have planned. Whether you are going to hit the weights, the cycle machine or the pool, a gentle stroll will help to warm up your muscles and increase your heart rate.

2. Throw in some stretches

Ensuring that your muscles are properly stretched-out before and after your workout will not only stop you from being injured, but it will allow you to recover faster in the morning. If you often feel tight, sore and less mobile after your workouts, then you will definitely benefit from adding light stretches to your pre and post-workout routines.

3. Increase your warmup time in the winter months

Although this might sound like common sense, ensuring that your body is properly warmed-up in the cooler months is essential in preventing injuries and limiting muscle fatigue. Whether you increase your morning stroll by 10 minutes or add in a few sets of lunges, warming up your muscles will ensure that your body can safely keep-up with your workout schedule – even if it’s freezing outside.

4. Stick to similar exercises

The easiest way to incorporate a warmup or cool down in your exercise program is to choose a lighter version of your main workout. For example if you are going for a run then why not incorporate a light walk before and after your workout? Are you swimming laps at your local pool? Then why not add in a few laps with your kickboard? By adding in similar exercises to your workout, you will more easily be able to incorporate a warmup and cool-down schedule to your exercise program.

5. Don’t forget to breathe

Having control of your breathing before, during and after your workout is essential in regulating your heartbeat and ensuring that your muscles get the oxygen they need to repair themselves. Whether you decide to take some time out to focus on your breathing before your workout or add in some gentle yoga after your exercise, taking some time out to control your breathing will only enhance your recovery.

Want to know more tips and tricks to help you create the best warmup and cool down routines?  Then just click here to download some tools and tips from the Australian Sports Commission.

Why is it important to warmup and cool down your body?

There are numerous short and long-term benefits to including warmup and cool-down exercises to your workout routine. From reducing recovery times to helping your body stay mobile and flexible after a serious workout, every active individual should think about adding warmup and cool down techniques to their fitness program. To show you just how beneficial adding in these extra techniques can be, we listed just a few below:

Benefits of warming-up:

  • Gets you in the right mindset to exercise
  • Increases the body’s core temperature
  • Steadily increases the heart and breathing rate
  • Reduces muscle fatigue and pain during exercise

Benefits of cooling-down:

  • Maximises flexibility
  • Reduces stiffness and muscle aches
  • Reduces injuries and recovery time
  • Restores your muscles to their resting length

Even the experts understand how important it is to add warmup and cool down components to your workout. Just checkout this article from Men’sFitness and see why the experts recommend you should add warmup and cool down routines to your workout routine.

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