Why Warming Up and Cooling Down are Important

Warm-ups and cool-downs take just a few minutes, and they make all the difference for a great workout. Here's how to do both right.

How to Warm Up

A short warm-up stokes your blood flow and preps your body for exercise. Your muscles respond better to challenges if they're loose and warm. Warm-ups should take 5 to 10 minutes. You'll know you're done when you feel ready for more of a challenge.

Before Cardio

Warm up with a slow-paced aerobic activity. Go for a walk, use a treadmill or elliptical trainer on a low setting, or bike at an easy pace, suggests Carol Ewing Garber, PhD. She's an associate professor of movement sciences at Teachers College, Columbia University. Start slow and gradually ramp up your pace and intensity.

Before Strength Training

Choose an easy cardio activity that warms up multiple muscles at once, such as treadmill walking, slow jogging, or easy pedaling on a stationary bicycle.

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