Creating a programme

Activities to Warm-Up and Cool-Down

Warm-up and cool-down exercises are critical components of every physical activity programme. Warming up and cooling down usually entails doing an activity at a slower pace or at a lower intensity. Warming up before engaging in moderate- or vigorous-intensity aerobic exercise provides for a gradual rise in heart rate and respiration at the start of the activity session. After an activity, a cool down allows for a steady reduction towards the conclusion of the episode. Warm-up and cool-down time may be included toward achieving the aerobic exercise guidelines if the activity is of moderate intensity (for example, walking briskly as a warm-up before jogging). Warming up for muscle-strengthening activities usually include lower weight workouts.