Why is a good warm-up and cool down is important when you exercise? We all know we should do a warm up before a workout and a stretch afterwards but somehow it is still one of the most neglected aspects of an individual’s workout routine. Why? We don’t know, perhaps the idea of performing exercises ie. Dynamic stretches which are additional to your ‘main’ workout can be perceived as a waste of time. Perhaps, one has  a lack of time, motivation, or simply knowledge of its importance. However, the benefits of a good warm up and cool down are crucial for the body’s recovery and many other reasons – most of which we will cover in this blog.

Warm-ups

Benefits of a warm up

Before we get onto HOW to perform a warm up it is important to know the WHY you should be doing one in the first place. To begin with, a warm up prepares you mentally and physically for your workout. According to medical experts, performing a warm-up prior to exercising 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.

Additionally, your range of motion (flexibility) should be increased by dynamic stretching. Some additional and some might say essential benefits include, the prevention of injuries, your body is looser and more focused which enables you to be more supple and concentrated on the exercise you’re performing. Finally, you’ll be grateful the day after as dynamic stretching not only loosens the muscle tension but it also reduces the DOMS (delayed onset of muscle soreness) for the day after.  

Moreover, due to the increased blood flow, engaged muscle groups and mental prep, your workouts will be more efficient – meaning you will see results quicker! 

The ideal warm-up before exercising

So, after learning about the benefits one can have from the warm-up, the next step is to understand the ‘how’ you should perform one. There are a lot of ways you could get your body ready for exercise, but it is important to understand that different sports might require you to focus on different warm ups. For instance, you shouldn’t spend 10 minutes focussing on your stretching-out  your hamstrings before starting the bench press. As a rule of thumb, always try to focus on the muscle groups you will be using for the main workout or sport. If you are a football player, warming up the lower body is the most important part. On the other hand, when you are going to an upper-body workout class it would definitely be more beneficial to warm up your upper body. Sounds logical right?

The English Health Care NHS published a post regarding a warm-up that can be used most of the time, especially for home workouts.

1. Start with marching on the spot for about three minutes
2. Do as many as 60 Heel Digs in one minute
3. Knee lifts for one minute, 30 seconds on each side
4. Shoulder Rolls, five backward and five forwards
5. Squats/Knee Bends ten times

Below are some more examples of warm up exercises you can perform in order to prepare your body for a workout.

This is just one of many possibilities to warm up your whole body. Depending on your fitness level, it might also be important to adjust the level of the exercises. A pro athlete’s warm-up might feel to some beginners like a full workout. But that’s okay and should not distract people from what they are actually doing. Working out is always a personalised program that you can, and should only compare to yourself. Anyhow, the pre-workout has the aim to start your cardiovascular system, increase your body temperature and blood flow through your muscles. So, before moving on to the benefits of a cool down after the workout, let us give you one more set of more advanced exercises that can be used before any type of fitness, workouts, bootcamps, and similar:

• Jump rope: 2-3 minutes (optional)
• Jumping jacks: 50 reps (pull your shoulder blades back, extend arms and really focus on the movement)
• Bodyweight Squats: 20 reps
• Lunges: 5 reps each leg
• Hip extensions: 10 reps
• Hip rotations: 10 reps each leg (like you’re stepping over a fence)
• Forward leg swings: 10 reps each leg.
• Side leg swings: 10 reps each leg
• Push-ups: 10-20 reps
• Spider-man steps: 5 each leg

Cooling down

Why is cooling down important after your workout?

Relax, restore and recover with these cool down examples

Cooling down should last around 5-10 minutes and target the muscles worked during the workout. Instead of viewing it as extra or unnecessary time, consider it an integral part of your fitness routine. Adopting the right mindset can make it enjoyable, involving cooling-down exercises, stretches, and meditation. Some examples of cool-down activities include light jogging or walking after cardio, static or slow dynamic stretches like the runner’s lunge or seated single-leg hamstring stretch. Massaging, like using a foam roller, can also aid in breaking up lactic acid and preventing cramps.

Below are some more examples of static stretches great for a cool down.

Are you looking for quality workouts in Amsterdam or Rotterdam?

Discover a wide range of exciting workouts at BodyBase Studios in Amsterdam, Rotterdam, and Hillegersberg. Our quality trainers will guide you through strength training classes like booty pump and upper body, heart-raising boxing, and high-intensity reformer sessions. For a more mindful approach, we offer yoga, pilates, and flow classes on and off the Baseline reformer, catering to both muscle burn and relaxation. Join us for group classes or explore the Baseline Ace reformer for home use. Additionally, subscribe to our On-demand platform for inspiring workouts. Our qualified trainers ensure proper warm-up, cool-down, and a fun workout experience!