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Warming up
Warming up or preparing for exercise, should be an integral part of your workout as most muscle strains occur when there is a sudden increase in activity without a gradual build up. Non-weight bearing aerobic exercises like walking on the treadmill or cycling are ideal to generate heat and warm up the muscles to be used during exercise. Once warmed up then resistance, intensity and impact can be increased to improve fitness or muscle tone reducing risk of injury.
Warming down
Once your exercise session is complete it is essential to cool down your body to its natural state, this can be acheived by slowing or reducing the rate of exercises performed to lower your heart rate and temperature. This helps prevent muscle tightness and soreness. As part of your cool down it is important to stretch the muscles used as this aids with dispersing waste products and maintains and promotes flexibility and mobility within the muscles and joints.