A proper warm-up before vigorous exercise safely prepares the body for the workload. Warm muscles stretch better and allow greater range of motion for the joints. Oxygen easily releases from the blood when the muscles are warmed gradually. This prevents getting out of breath early. Warming up also improves coordination, burns fat more easily, and reduces abnormal heart responses brought about by sudden exercise. Perform stretching exercises near the end of the warm-up when the muscles are warm.

A warm-up can be just a slow version of the activity. Walk before jogging. Jog before running. Before weightlifting, perform an aerobic activity like stationary bicycling, walking on a treadmill, or stair climbing for 5 to 10 minutes. Warm up at a pace that gets your heart beating at 50 to 60 percent of your maximum heart rate. Breathing will be harder than normal, but not as hard as during the actual exercise.

Cool down after vigorous exercise. A 10 to 15 minute cool-down period allows heart rate and breathing to return to normal. Slow walking will prevent blood from pooling in the legs. Blood pooling can cause dizziness and blackouts. Do stretching exercises again to prevent the muscles from getting sore and stiff.

Always include a warm-up and cool-down in your workout program.Choose physical and exercise activities that you enjoy and that are readily accessible. Work with a certified exercise leader to learn how to exercise safely. To learn more about exercise and fitness, visit your local bookstore or library, or call your local YMCA or YWCA.

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