Warm-Up & Cool-Down

WARMING UP

  • WARM UP BASICS – begin with warming up for 5-10 minutes
  • Try walking or jogging to increase the body’s temperature
  • Dynamic stretches to reduce muscle stiffness
  • Specific stretches for muscles that will be used during exercises (see the stretch examples below)

COOLING DOWN

  • COOL DOWN BASICS – this is just important as the warm up
  • Use the first 3-5 minutes by walking, or jogging if you have been running to bring breathing under control and back to normal
  • Once heart rate has returned back to a resting state, follow this with the stretching examples below
  • Stretch for 10 – 60 seconds (10 seconds for maintenance and 30 – 60 seconds to increase flexibility over time)
  • Don’t forget to include deep breathing

UPPER BODY STRETCHES

CORE STRETCHES

LOWER BODY STRETCHES