Both are needed and here is why.
Warming up is essential to make your workout safe.
A warm up is defined as “activity that prepares body muscles for work in a slow, gradual, safe manner.
Cool down is important because now that your muscles and body have been up and running, you are going to relax but you can’t just jump into doing “nothing”.
A cool down is defined as “gradually and safely, returning body to a resting state”.
With a warm up and a cool down doing it gradually and safely are the key components.
Here is a good stretch for pre workout. Check back for more! We’ll be adding more stretches.
This involves going against a wall with one leg bent at the knee and against the wall directly, while one is out similar to a lunge. Use the opposite hand to hold yourself up (using a pole or PVC pipe)
Push against the wall for 30 seconds or so, then go down with both elbows lying on the inside of the leg that is in a lunge position, stay there for another 30 seconds or so.
This helps warm up your quads in addition to preparing for a greater range of motion for any workout involving your legs.