Warm-Up, Cool-Down and Injury Prevention
Simple habits to keep training consistently.
Why warm up
Five to ten minutes of light movement raises muscle temperature and heart rate gradually, preparing joints for load.
Cool down
Ending with easy movement lets your heart rate fall gradually. Stretching afterwards may improve flexibility over time.
Reduce injury risk
Progress load slowly, schedule rest days and sleep well. Pain that sharpens or lingers should be assessed by a professional.
Try it: Target Heart Rate Calculator
Example with sample values. Open the full calculator →
Max heart rate185 bpm
Reserve120 bpm
Moderate zone137–161 bpm
Most health benefit comes from zones 2–3. Estimates can vary by 10 bpm either way between individuals.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.