Importance of Dynamic Warm Up & Cool Down - Balanced Movement Studio

Importance of Dynamic Warm Up & Cool Down

Brian Beatty, PT, CFP

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Why Should I Warm Up?  

A quality warm-up prepares the body and nervous system for the upcoming exercise.

  • Prepares the cardiovascular system by gradually increasing heart rate
  • Prepares the muscles and tendons to take on the upcoming increased load
  • Lubricates the joints in preparation for increased activity
  • Prepares / “wakes up” the nervous system (coordination) to do the upcoming exercise

A Quality Warm Up Should…

  • Match the warm up movements to the patterns of movement in upcoming exercise.
  • Include full ranges of motion through all of the primary muscle groups and joints used in the upcoming exercise.
  • Increase the complexity of the warm up movements to build to match the complexity of the upcoming exercise.
  • You should feel physically warmed up and have an increased heart rate when you’re done.

Samples of Dynamic Warm Ups for Running and Walking 


Why Cool Down?

  • Allows gradual lowering of the heart rate
  • Resets the nervous system (brain) to a normal balance of tension in the muscles and tendons
  • Lubricates the joints through all ranges of motion, not just what you used in your exercise

A Quality Cool Down Includes…

  • Movements that take the primary muscles and joints used in the previous exercise carefully through their full ranges of motion
  • A repeatable pattern that allows you to notice any changes from your workout (tightness, pain, changes in range of motion) and address them before they turn into injuries

Sample Cool Down for Running 


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Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 1 year ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.