The right way to exercise

There is no doubt that time spent on warming up a cooling down improves your level of performance and accelerates the recovery process needed before and after your fitness training . the warm up and cool down phase should be considered an essential part of your training.
Benefits of a warm up muscle stiffness is directly related to muscle injury . therefore .a warm up should be aimed at reducing muscle stiffness.
It should consist of jogging for 5 to 10 minutes to increase body temperature . Dynamic stretching exercise for 10 to 15 minutes to reduce muscle stiffness. Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. static stretching exercise do not reduce muscle stiffness . An appropriate warm up session leads to an improved exercise performance in the following ways.
1) increased speed of contraction and relaxation of warmed muscle.
2) Dynamic exercise reduce muscle stiffness.
3)Greater economy of movement because of lowered viscous resistance within muscle.
4) Higher oxygen utilisation by warmed muscle because haemoglobin releases oxygen more readily at higher muscle temperature.
5) Improved nerve transmission and muscle metabolism at higher temperature ; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity.
6) Increased blood flow through active tissues as local vascular beds dilate , increasing metabolism and muscle temperature.
7) allows the heart rate to get to a workable rate for beginning exercise.
8) mentally focused on the training.
Benefits of cooling down cooling down should consist of the following.
1) jogging or walking for five to ten minutes to decrease body temperature and removing waste products from working muscle.
2) static stretching exercises for 5 to 10 minutes.static stretches are more appropriate to the cool down phase as they help muscle to relax, realign muscle fibres and re-establish their normal range of movement . these stretches should be held for approximately 10 seconds.
An appropriate cool down will
1) aid in the dissipation of waste product - including lactic acid.
2) Reduce chances of dizziness or fainting caused by pooling of venous blood at extremities.
3) Reduce level of adrenalin in blood 4) allow the heart rate to return to its normal rate