Disclaimer: The information in this article is general in nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health professional before starting any exercise programme or with any questions you may have regarding a medical condition.
A warm-up prepares you for the movements and effort ahead. A cool-down lowers the effort at the end of a session. Neither routine guarantees that you will avoid injury or soreness. The useful approach is to match each one to your activity, fitness and health.
Build your warm-up in three stages
Start with an easy version of the activity. Add controlled movements through the range you expect to use. Then practise the main movements while gradually increasing the effort.
- Raise the effort slowly. Walk, pedal or move at a pace that feels easy.
- Move the working areas. Use controlled movements such as arm circles, leg swings or bodyweight squats when they fit the session.
- Rehearse the activity. Try a lighter set, an easy drill or a few short efforts before starting the main work.
This order follows current warm-up advice to raise your heart rate gradually and prepare your muscles. The routine should prepare you without making you tired.
A 2026 expert panel included 23 specialists from 12 countries. They agreed that warm-ups should combine general and activity-specific exercises. They also found that the right routine depends on the sport and the person.
The Adidas video below provides a general routine. Adjust or skip any movement that does not suit your activity or current ability.
Match the warm-up to the session
An easy walk or jog may only need a gentle opening pace. Before faster running, build towards the speed you plan to use. Before strength training, practise the first exercise with less resistance. Sports with quick turns may need controlled direction changes.
Newcastle physiotherapist and runner James Alexander described this choice in a 2019 ABC report. His easy jogs begin gradually. Before races or hard sessions, he adds movement drills and three short efforts at his planned pace.
Use the warm-up as a check before continuing. Stop if a movement causes pain, and seek advice from a qualified health professional when needed.
Cool down by lowering the effort
After the main session, continue at an easier pace while your breathing starts to settle. A runner can walk. A cyclist can use an easy gear. You do not need to exercise outdoors for a cool-down to count.
A 2018 cool-down review found that light activity clears lactate from blood faster than complete rest. It did not reliably prevent injuries or reduce muscle soreness. Most studies also found no clear improvement in performance later that day or over the next few days.
The review was a broad narrative review, not a new trial. The evidence also varied between activities and outcomes. A cool-down can still provide a comfortable transition, but it should not be sold as necessary for muscle recovery.
The second Adidas video offers a guided routine after a workout. Keep the movements comfortable and within your normal range.
Know what the routine can promise
The 2026 expert panel found no support for claiming that one warm-up gives immediate protection from injury. It said some exercises used over time may reduce long-term risk, but a single routine is not a guarantee.
If you have an injury, medical condition or individual exercise plan, follow advice from your treating professional. Their plan should take priority over a general video.
