A proper warm-up prepares your body for intense physical activity by increasing blood flow, enhancing flexibility, and reducing the risk of injury. Begin with 5–10 minutes of light cardio followed by dynamic stretches targeting the muscles you’ll be using. For example, if you’re training legs, include movements like bodyweight lunges or leg swings. Cooling down after your workout with static stretches or light yoga helps your muscles recover and reduces soreness. Warm-ups also enhance your mental focus, ensuring you’re fully prepared for the workout ahead. Similarly, cooling down helps lower your heart rate gradually, preventing dizziness or fatigue post-exercise. Incorporating foam rolling into your cooldown routine can further alleviate muscle tightness and promote recovery. Both warm-ups and cool-downs should be tailored to your specific workout, addressing the primary muscle groups you’ve targeted.
