Like the machines your body must be prepared before performing any movement. It means that you should do the warming up if you want to achieve good working results. Your body also needs the warming up before you start training or perform any exhausting activities.
Warming Up
It is habitual for your muscles to be a little bit rigid, but they can acquire unnatural mode if you have a sedentary way of life. And if you start an intense workout your muscles will tear and can be seriously injured. In such case warming up is very important for preparing your muscles before training. You should do Warming Up for nearly 10-20 minutes. Here are some useful exercises for Warming Up:
1. Do quick walking, jogging or on-the-spot jogging for 5-10 minutes. 2. Perform stretching exercises of your limb and body; you should give the preference to dynamic body training and do it 5-10 minutes long. 3. Choose the exercises which work the certain parts of your body and will be used during your training session.
 The benefits of Warming Up
1. It lowers the rigidness of your muscles. 2. It makes your muscles more elastic, which helps you in performing contracting and relaxing movements. 3. Your muscles receive more oxygen. 4. Due to the higher temperature in your muscles you will have better blood circulation. 5. Your heart rate enlarges which improves your workout. 6. Your energy level augments and due to this your training will be more efficient. 7. You will do your exercises much better because during warming up you removed the muscle stiffness.
Warming Up as well as Cooling Down is very important if you want to achieve good results during your training sessions. Cooling Down
Cooling Down helps your body rest after the hard workout. The relaxation movements for your muscles performed at the end of your training support your body to withstand the metabolic and muscle changes that occur while exercising.
Look at the exercises suggested for Cooling Down:
1. Do a fast walking, on- the -spot running, jogging for 5-20 minutes. It is necessary for lowering the muscles tension and the body temperature. Also it removes the negative effects of your training. 2. Static stretching movements will help you lower the speed, give a rest to your body and bring it back to the normal condition. Do these exercises for 5 to 10 minutes.
The advantages of Cooling Down
1. It lowers the adrenaline (the ‘action’ hormone) level at your organism. 2. It will help you avoid faint which can occur due to the high concentration of the blood in the limbs. 3. It eliminates waste products which can help to avoid spasms and cramps in the muscles. 4. It can prevent hyperventilation by stabilizing the heart beat.
Conclusion. The Warming up and Cooling Down have a lot of advantages for your health and are very useful before the workout and right after that. If you skip these activities you will feel pain in muscles and may probably have injuries.
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