The significance of Warm-up and Awesome-lower Exercises


Warm Up/Cool Down for Kids…on any surface

Video taken from the channel: surface fitness


Stretch and Warm Down

Video taken from the channel: The Body Coach TV


Examples of Warm-Up & Cool-Down Exercises: Getting Fit

Video taken from the channel: eHowFitness


Do We Need to Cooldown After Exercise?

Video taken from the channel: PictureFit


Cool-Down Exercises for Runners

Video taken from the channel: adidas Runtastic


How to Perform Proper WARM UP & COOL DOWN | Joanna Soh

Video taken from the channel: Joanna Soh Official


Full Body 10 Minute Static Stretching Cool Down for Intense Workouts

Video taken from the channel: Anabolic Aliens

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. A dynamic warm-up can include: • Low intensity settings on any cardio equipment including treadmill, elliptical or bike • Leg or arm swings – start slow and work toward increasing pain-free range of motion. This is especially good to do • Avoid Static stretching – holding a stretched position in.

Importance of Warm-Ups and Cooldowns when Exercising. In this article, we discussed the definition of warm-ups and cooldowns, their importance, and some tips on how to do it properly. Warming up and cooling down are two of the most important elements when working out. This can usually range from light stretches to cardio and weights, depending on what you prefer or what optimizes.

Research has also shown that a proper warm-up can help prevent injury and even improve your performance at the gym. In other words, warming up will help you lift more, run faster, and feel better doing it, explains Jonathan Ross, an ACE-certified personal trainer and author of Abs Revealed. Warming up and cooling down are the most important aspects of a workout of an athlete, and they’re the ones which are overlooked by the most. They are crucial for your performance, and most athletes don’t understand the opportunity cost of not doing so.

The chances of injury increase, efficiency while playing decreases, and the list goes on. Warming up is an important aspect of exercise in reducing the risk of injury that would possibly happen if over stretching occurred, without the person being physically warmed up and prepared for the exercise. Cooling down refers to a short period at the end of an exercise session.

The warm-up should be specific to the activity and the needs of the child, including age, fitness level and endurance. Cooling down basics. Cooling down is just as important as the warm-up, and should be a gradual return to baseline activity. Adams notes it can take anywhere between five to 30 minutes for the heart rate and sweating to decrease.

The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase range of motion and mentally prepare you for exercise.

The purpose of a warm-up is to warm your body and prepare it for the exercises to come. Usually a warm-up will consist of activities at a slower pace and reduced intensity. The goal of a warm-up is to increase your body temperature, therefore warming up your muscles.

Blood flow and flexibility will increase during a warm-up. Warm-up and cool-down The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles.

List of related literature:

Warm-up and cool-down exercises improve performance and reduce the chances of injury.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Warm-up is intended to perform the following two major functions: improve a muscle’s dynamics so that it is less inclined to injury, and prepare the athlete for the demands of exercise [15].

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

A warm-up helps your body prepare itself for the exercise and thereby reduces the chance of injury.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Muscle can be adequately warmed by the previously mentioned warmup techniques, and the authors suggest that older athletes engage in more global activities to warm the muscles before stretching or, even better, to incorporate stretching into their cool-down routine.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

(Examples of dynamic and static flexibility exercises that are appropriate for both warm-up and cool-down are presented in chapter 11.)The warm-up is also the perfect time to emphasize good posture, proper body mechanics, and breathing techniques during exercise.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

The warm-up should increase blood flow to active muscles (21), raise core body temperature (21), enhance metabolic reactions (10), and disrupt temporary connective tissue bonds (8, 13).

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes
Human Kinetics, Incorporated, 2019

Warm-up exercises develop muscle flexibility and reduce injury risks by preventing muscles from tiring easily.

“Coaching Basketball For Dummies” by The National Alliance For Youth Sports, Greg Bach
from Coaching Basketball For Dummies
by The National Alliance For Youth Sports, Greg Bach
Wiley, 2011

The warm-up activity prepares the muscles and decreases the potential for injury.

“Potter & Perry's Fundamentals of Nursing AUS Version E-Book” by Jackie Crisp, Catherine Taylor, Clint Douglas, Geraldine Rebeiro
from Potter & Perry’s Fundamentals of Nursing AUS Version E-Book
by Jackie Crisp, Catherine Taylor, et. al.
Elsevier Health Sciences, 2012

The purposes of the warm-up are to prepare the body tissues to optimally respond to the exercises and stretches applied during the workout and to prevent injury.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

Warm-up and cool-down are essential.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I find it good to do active cooldown after thaiboxning sessions, i get from a fighter state of mind, to more calm state of mind =)

    do dynamic stretches instead and keep the statics for the post-training. If you do static holds first, it will be harmful to your body!

  • I really don’t regret doing this! It is worth the few extra minutes, on the cool down I was SHAKING because I did a HIIT workout and it made me shake less. Thankyou!you’re a big inspiration

  • This was absolutely brilliant‼️ I needed this. Training heavy and going to sleep waking up stiff all the time is a thing of the past ����

  • Loving the work out Joe, I have bad knees so have stopped your HIIT sessions for a while, and doing the easy knee ones, abs, arms etc. Still loving it.I can’t find a video with the foam roller, I would love to see your workout with one. Thank you ever so much for keeping me entertained and fit:)

  • I got bored of your after workout stretching and then i tried 2-3 new workouts ultimately I realised yours was still the best. Thank you so much

  • Wow what a guy you are dear. You tell us all things before nd after. Good job thank you. You are amazing ur workout amazing. Thanq ����

  • Dude.. I just want to say real quick, I’ve tried countless warm up and cool down routines. Some were too long, some were not enough, and I ALWAYS ended up injured from my routines after a month of consistency. Nothing ever made me feel good, I checked my form and worked on that as much as possible but ultimately ended up quitting and dropping a lot of muscle mass and never looking back.. recently I just got back into weight lifting. And bro, your warm up routine and cool down, is hands down THE best I have ever tried. I feel physically amazing and have been pairing it with my routine. THANK YOU! for creating this awesome channel. ����

  • I haven’t watched the video but I know the answer is always “it depends”….yet here I am!!! I watch your videos like holiday hallmark movies.

  • I think there are several guys more “ripped” than him, with more production and stuff, but this guy is genuinely nice, he is like a really kind and good dude, great work for you and your team, man. Thanks for sharing your knowledge.

  • This is hilarious because as a kid in P.E. class we were always taught to use active cooldowns mostly in the form of jogging or brisk walking after running/sprinting! It was basically drilled into our heads.

  • Damn. That stretch made me anxious! It was like a HIIT stretch.

    No wonder you were sweating, you were counting down instead of counting up.

    It was nice that you started with lower body (as my instructors always start from the neck down (when it’s my legs that need a stretch immediately when I’m done) but being a little more relaxed/calm/zen will make a huge difference! Hoping you add about 10 seconds next time for each exercise, relax, shake that shit out first (wiggle your body like a wet noodle) and don’t use a tabata timer. ��

    These are stellar stretches btw. I realize no one asked my opinion but my PT told me to really slow down and ease into my edge. It helped a lot and maybe could help others.

    Dope channel

  • I am 17 years old girl.
    after warm up i perform ur 10000 calories burn challenge in 30 days.
    after that challenge my body was totally palms turned little blue.
    but after performing this cooling down method everything became perfect and I felt soooo relaxed.
    today is my first day.
    everybody please wish me luck.
    and at the end of the workout thanks a lot u a lot.

  • What about venous pooling?
    Exercising pushes excess blood to the limbs, and light exercise for a short duration (1-2 min) will help push it back. ( 2:47) “15 to 30 minutes” sounds like far too long for this task.

  • I completed a 30-minute body weight cardio session and I needed a cool down session. This 10-minute cool down is what my body yearned for, and the stretches were on point. Thanks for another great video, Mike; you’re the best!

  • This video has turned into my ritual. Every Wednesday after training I turn this on and it makes me feel so good. Thank you for this ��������

  • This video came out right on time for my weight loss journey, i watch it everytime i workout and i just love to strech out with joanna because she never fails to make me laugh even if i just did the worst workout ever ( lol ). Been following joanna for years and i finally managed to make a workout routine and started eating clean with her meal plans ( 8 kg down in 2 months! ) and i wanted to thank her for her positive mindset and her amazing videos that inspired me and so many other peoples to finally go for the body we want and we deserve! Thank you joanna, you’re the best!:D

  • Just wanted to say thank you,I use this video every night after my soccer match it really helps me recover fast for the next game.

  • im overweight and i have an acl on my right knee so i cant do the jumping jack. is there any other workout to substitute jumping jack?

  • Thank you so much Joanna, this is my best warm up and cool down video. I am doing it every time when I am working out. Love you so much ��

  • I find 5 minutes on the rowing machine at the end of the workout pulls blood away from the muscles and my pump goes away. I do it more as a workout than a cooldown though, it is just independent of the muscle group I was training.

  • Doing this from almost 9 months.. just love it.. only problem is the last exercise in warmup makes me have vomiting sensation and dizziness because of bending.. so i just skip it. Otherwise, I won’t be able to continue exercising

  • Just watched the dynamic warmup before my workout, did this afterwards… i can literally feel the difference in my muscles, same workout, plus the qarmup and cooldown… thank you.. this is really a good quality channel about getting to the point and i love the simplicity

  • Mam, m jyoti & my weight 67 & my height is 5’00 feet………can u tell me ki muje kitna weight loose krna chahiye…..plz replyyyyyyyyy

  • Hi Johanna, I have been following your videos for about 16 months now. I have kept myself fit since i was a kid! I am 77 years old and proof exercise works,as long as you stick to it. I always warm up and down and stretch. I recently did a test on U-tube and told the truth. My physical age in that test was 48-52. Age is just a number plus don’t smoke or drink! Stan.

  • Most intense yoga class I’ve tried ��

    Great interesting stretch routine. The man made full body stretching interesting. Thank you

    Milan, IG: @caricature.empire