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Aerobic exercise: How to warm up and cool down
Remember to stretch
After you cool down, your muscles will be warm and receptive to stretching. Regular stretching increases your flexibility, improves circulation and helps maximize the range of motion of your joints.
Focus on your calves, thighs, hips, lower back, neck and shoulders — or other muscles and joints that you routinely use at work or play. Hold each stretch for about 30 seconds, and then repeat the stretch on the other side. Expect to feel tension while you're stretching. If it hurts, back off to the point where you don't feel any pain. Relax and breathe freely throughout each stretch.
Be kind to your body
Finding time for regular aerobic workouts can be challenging. If you're tempted to skip warming up and cooling down, get creative. If you walk to a fitness facility, use the trip there and back to warm up and cool down. Remember, the time you spend preparing for exercise and cooling down afterward may be as important as the exercise itself. Give your body the time it needs to adjust to the demands of your workout.
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- Soligard T, et al. Comprehensive warm-up programme to prevent injuries in young female footballers: Cluster randomized controlled trial. BMJ. 2008;337:a2469.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Jan. 7, 2009.
