Sport is an activity that is highly recommended to maintain the health of the body. However, there are some important things to know before doing so. Sports or sports bodies it can promote blood circulation and train muscles to be more powerful. At the time of exercise, we will do a lot of movement in repeated or heavy enough so that it can lead to injury. Therefore, do warm-up (warm-up) and cooling (cool down) during exercise, to avoid the occurrence of injury or pain in the muscles after exercise.

Movements that we do during warm-up can help improve the cardiovascular system gradually by increasing the body temperature and blood flow to the muscles. Warming up before exercising can reduce the pain in the muscles and lowers the risk of injury. the Heating can be done with the day slowly for a few moments then increased the speed and intensity gradually. This is called with warming dynamic. We might be sweating while warming up, but warming up will not make us tired.

Example warm-up

Example warm-up:

– For sports, a quick walk, do warm up by walking slowly for 5 – 10 minutes.
– For running, warm up by doing brisk walking for 5 – 10 minutes.
– For outdoor sports, warm up by swimming slowly for 5 – 10 minutes.


the Opposite of heating, cooling encourages our body to gradually do decrease heart rate and blood pressure. Cooling is very important, especially for those who do competitive sports that emphasize endurance, such as running a marathon. This will help the body control the circulation of blood better.

Example cooling

– After doing the exercise a brisk walk, walk slowly for 5 – 10 minutes.
– After doing sports run, walk quickly for 5 – 10 minutes.
– After doing the sports pool, swim with relaxation for 5 – 10 minutes.

Why Warming Up and cooling is important?

warming up before exercise will enlarge the blood flow, so our muscles won’t be lack of oxygen. Warming up also increases muscle temperature so that it can function optimally and more flexible. By increasing the heart rate slowly, warming up also helps reduce the stress or strain on the heart.

If you want to do stretch (stretching) preferably after heating and cooling. Stretching allows the body to do the movements more flexible and reduce the pressure on the joints and large muscles, so it can prevent us from injury while exercising.

Cooling also plays no less important. If we miss a cooling and stopped after exercise, your heart rate and blood pressure can drop suddenly and cause dizziness or pain. Do the cooling so that the body can adapt to the good after exercising. in Addition, do stretching after cooling can reduce the buildup of lactic acid in the muscles, which often be the cause of cramps or rigid muscles.

Some tips while warming up and cooling

There are some tips that can be remembered and dilakukakan (or not done) while warming up or cooling down. Here are some of them:

– If you will do sports with high intensity (usually for athletes), do a warm-up is long, up to 10 minutes is better.
– No need to rush in to do the heating. Start with low speed, and give the opportunity to our body to gradually increase its ability.
– Do stretching when the muscles warmed up. Stretching is done with the muscles that are still ‘cold’ can result in injury.
– Avoid push yourself while doing the stretch. If it feels pain, immediately lower its intensity, breathe regularly and does casually.
– Hold each stretching movements for 15 to 30 seconds.

Don’t forget to drink water after exercise to rehydrate the body. Happy exercising!