A warm-up or cool-down involves doing an activity at a slower speed or lower
intensity. A warm-up before activity allows a gradual increase in heart rate and
breathing at the start of the episode of activity. A cool-down after activity allows
a gradual decrease at the end of the episode. Time spent doing warm-up and cooldown
may count toward meeting the aerobic activity Guidelines if the activity is
at least moderate intensity (for example, walking briskly as a warm-up before jogging).
A warm-up for muscle-strengthening activity commonly involves doing exercises
with lighter weight.

Some athletes use icy water to cool down after a workout in the belief that it improves
recovery and enhances fitness gains. The science behind this practice is
weak. Recent research found that the biopsied muscle fiber size increases were
greater among athletes who rested after weight training than those of athletes who
underwent a post-workout cold soak.

Adults can meet the Physical Activity Guidelines in all sorts of ways and with many
types of physical activity. The choices of types and amounts of physical activity
depend on personal health and fitness goals.

This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel.