Warming up and cooling down are easy practices to brush aside when exciting adventures and activities lie ahead, but these are the two most important steps to exercising. Almost any exercise imaginable can be beneficial to all parts of your being; likewise, almost any exercise can cause damage if you forget to warm up, cool down, or if you act hastily. "Stretching can be effective in injury reduction," writes Robert G. Price in The Ultimate Guide To Weight Training For Running (2003). If you do not warm up or cool down you are at a greater risk of injury.

There are infinite ways to warm up. The important part is to warm up all parts of your body. To have a warm body is to have blood and oxygen pumping briskly through every muscle. Also, your body will release carbonic acid instead of lactic acid if you warm up for at least 20 to 40 seconds. Furthermore, you can take this time to prepare and relax. This preparation will allow your mind to reach a more beneficial space, which will allow your soul to achieve a higher state more quickly when you begin the exercise.

It is important to warm up all of your muscles, even if they are not in primary use, because all muscles work together in every motion. Therefore, stretch fully and holistically. Stretch the back by bending forward to touch your toes and also arch your back in the opposite direction to stretch your stomach muscles. Move your limbs rapidly to let the fluid in your joints lubricate the cartilage. Stretch the tendons and ligaments in both arms and both legs. Flex all of your muscles.

While stretching it is important to breath deeply and calmly. "Calm breathing is a key to effective stretching, and a relaxed state of mind creates calm breathing," writes Eric N. Franklin in Conditioning For Dance (2004).Therefore, you must be calm in your mind, body, breath, and emotions. When your entire being is calm you can stretch your body properly in any set of warm up exercises.

After warming up, your body should feel alive and alert. Also you heart should be beating faster than usual. There is no reason to push yourself when warming up because you want to be able to give the exercise your all. Also, let your mind and emotions find a tranquil space. Hold onto that serenity while you are exercising.

Cooling down is equally important, but can be more relaxing and less invigorating. It also will help reduce soreness, as Robert G. Price reminds us in the book The Ultimate Guide To Weight Training For Running (2003).Sitting down after exercise is not recommended because it allows acids to get trapped in your abdomen muscles. Instead, when you are done working out, let your breath slow down as you stretch all your muscles. Breath deeply and relax so that your heart will slow its rapid pace. While this is happening keep your muscles moving and stretch all your tendons and ligaments again. You can use the same stretches you use to warm up in order to cool down, just let the process go backwards.

After cooling down, your heart should be back at its normal rate and your breath should be deep and calm. Rest and relax. Let your mind reflect on the exercise. Keep an exercise journal to record progress. It is important to not only record physical progress but also emotional, mental, and spiritual advancements and realizations. Never scold yourself for not doing as well as you would have liked. Merely encourage yourself to do better next time.

Other beneficial routines include getting a massage or just massaging your own muscles. This will allow the acids to be released. It is also nice to relax with a hot bath, steam bath, or a sauna. Ice and heat are both good for different conditions. Heat will loosen and let your muscles become more flexible while ice helps reduce swelling.