Warm Up … Cool Down
One of the keys to a successful workout is what you do before and after
Your workouts should include a warmup consisting of stretching, conditioning or strengthening exercises, and a gradual cool-down followed by more stretching.
Starting Out
During a warm-up, you literally (but gently) warm up your muscle fibers by increasing your body temperature. This prepares your muscles for strenuous activity and alleviates joint pain after your workout. Try walking, jogging or pedaling a stationary bike — anything that elevates your body temperature at least 2 degrees or causes you to break a sweat.Wise Walking
Walking is one of the best warm-ups because it offers the fitness benefits of jogging without the wear and tear on knees and joints. But to avoid injuries:- Wear shoes appropriate for walking.
- If you have flat feet, add arch supports to your shoes.
Right Running
Many runners are injured due to the high-impact nature of the activity. To avoid injuries:- Warm up by jogging slowly until you break a sweat, then stop and stretch. (Do a total body stretch, but concentrate on the lower body up through the lower back.)
- Choose running shoes that absorb shock and stabilize the foot.
