Want to make the most of a workout? Start with a 5- or 10-minute warm-up. Cool down with 5 more.
Warming up gradually gets your body systems geared up for high-intensity action. As your heart and breathing rates increase, more blood (and oxygen) flows to your muscles. Your core body temperature rises, warming your muscles. Your muscles and tendons become more flexible, with more range of motion.
Among the benefits? Your muscles contract faster and more forcefully, and you can work your muscles longer without discomfort. The chance for injury goes down.
Cooling down is important, too, to slowly reduce your heart rate and rid your muscles of lactic acid, which causes muscle fatigue. Properly done, you won’t feel as tired after a workout. Stretching out muscle tightness helps reduce soreness later. Worth it!
When you get moving today, add 5 plus 5 minutes.
- Start slowly with a 5-minute warm-up. After your muscles are warmed up, gently stretch your large muscle groups: shoulders, arms, chest, elbows, calves, hamstrings, quadriceps, and knees. (See November 7.)
- Work up to a brisk pace.
- Slow down with a 5-minute cool-down, using your warm-up movements.
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