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Exercise - November 2026: Why We Warm Up and Cool Down: The Science Behind a Safer, Better Session

2 hours ago
11 min read

Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.

Free: 10 minute read

Category: Exercise; Cardiac Rehabilitation; Exercise Physiology; Health Guides



 


Introduction

 

When people think about exercise, they often focus on the main workout.

 

The circuit. The walk. The bike. The weights. The part that feels like the “real” exercise.

 

But the way you enter and leave a session matters too.

 

A good warm-up helps the body move gradually from rest into exercise. A good cool-down helps it move gradually back towards rest.

 

For people living with cardiovascular disease, long-term conditions, reduced fitness or changing exercise tolerance, those transitions can be especially important.

 

At My Movement Medicine, a typical 60-minute session is structured around three phases:

 

  • 10 to 15 minutes: warm-up

  • 30 to 40 minutes: main circuit

  • 10 to 15 minutes: cool-down

 

This guide explains the science behind that structure, what each phase is trying to achieve, and why some of our safety rules change depending on where you are in the session.

 

 

 

Why do we warm up?

 

A warm-up is not simply a few stretches before the “real” exercise begins.

 

Its main purpose is to prepare the cardiovascular, respiratory, muscular and nervous systems for a higher level of activity.

 

The NHS recommends warming up before more vigorous exercise, while the British Heart Foundation highlights the importance of gradually raising heart rate rather than creating a sudden increase in workload for the heart.

 

 

 



What changes in the body during a warm-up?


Within the first few minutes of moving, a number of changes begin to happen across the body:


  • Heart rate gradually increases, allowing more blood to be pumped around the body each minute.

  • Blood flow to the working muscles increases, delivering more oxygen and nutrients where they are needed.

  • Breathing becomes faster and deeper as the lungs respond to the increasing demand for oxygen.

  • Muscle temperature rises, helping muscles contract and relax more efficiently.

  • Blood vessels supplying active muscles widen, supporting greater circulation.

  • Joints begin moving through a greater range, helping prepare them for the movements that follow.

  • The nervous system becomes more active, improving coordination, balance and control of movement.

  • Energy-producing processes within muscle increase, preparing the body to meet the greater demands of the main exercise session.


These changes happen progressively rather than all at once.


That is one of the main reasons a warm-up should build gradually. By the time the main circuit begins, the cardiovascular, respiratory, muscular and nervous systems have already started adapting to the increased workload.



 


1. The cardiovascular system needs time to adjust

 

At rest, your heart and circulation are meeting a relatively low demand.

 

As exercise begins, working muscles need more oxygen and nutrients. Heart rate rises, cardiac output increases and blood flow is redirected towards active muscles.

 

A gradual warm-up allows these changes to happen progressively rather than suddenly.

 

This is one reason a warm-up is especially useful in cardiac rehabilitation and long-term condition exercise.

 

Rather than going from sitting still to a demanding circuit station, we build movement in stages.

 

  • Gentle walking or marching

  • Easy cycling

  • Lower-body mobility

  • Gradually larger arm movements

  • Simple coordination exercises

  • A gradual increase in pace

 

The British Heart Foundation advises that people with a heart condition may need a warm-up of at least 15 minutes, with some older adults needing longer.

 

 

 

2. Breathing increases gradually too

 

As exercise intensity rises, breathing becomes faster and deeper to help meet the increasing oxygen demand.

 

A gradual warm-up gives the respiratory system time to respond alongside the cardiovascular system.

 

This can make the transition into exercise feel more comfortable and controlled.

 

During the warm-up, we are looking for a steady increase in breathing without jumping immediately to a level where conversation becomes difficult.

 

The talk test remains a useful practical guide.


 

 

3. Muscle temperature and movement readiness increase

 

Warm muscles generally move more efficiently than cold muscles.

 

As temperature and blood flow increase, muscles and joints are gradually exposed to the ranges and movement patterns they will use later in the session.

 

This is why our warm-ups usually include more than one type of movement.

 

  • Ankle movement

  • Knee and hip movement

  • Shoulder movement

  • Trunk rotation

  • Stepping patterns

  • Changes of direction

  • Gentle reaching

  • Coordination between the arms and legs

 

The aim is not to exhaust the muscles before the circuit starts. It is to prepare them for what comes next.

 

 

4. The nervous system is warming up too

 

Exercise is not only about heart rate and muscle strength.

 

Your nervous system is constantly organising balance, coordination, timing and movement control.

 

A progressive warm-up gives you time to practise simple movement patterns before adding speed, resistance or complexity.

 

  • Balance work

  • Step patterns

  • Changing direction

  • Ball work

  • Resistance exercises

  • Exercises involving several body parts at once

 

For some people, the warm-up is also where confidence begins to build.

 

 

 

5. A warm-up gives you a chance to check how you feel today

 

This is one of the most useful parts of the warm-up.

 

How you feel today may not be the same as how you felt last week.

 

  • How easily heart rate is rising

  • How breathing feels

  • Whether there is unusual fatigue

  • Whether any joints or muscles feel uncomfortable

  • Whether balance or coordination feels different

  • Whether the planned session needs adapting

 

This is one reason we do not rush through the first ten minutes.

 

The warm-up is preparation and assessment at the same time.

 

 

 

How hard should a warm-up feel?

 

A warm-up should feel easier than the main part of the session.

 

In My Movement Medicine sessions, we commonly use the Borg 6 to 20 Rating of Perceived Exertion scale alongside the talk test and heart-rate monitoring.

 

The British Heart Foundation suggests aiming around RPE 10 during a cardiac rehabilitation-style warm-up.

 

For many people, the warm-up will sit around the very light to light range before gradually approaching the effort needed for the main circuit.

 

Individual advice always takes priority, particularly when medications such as beta blockers or certain heart conditions affect the heart-rate response to exercise.

 

 

 

What does a My Movement Medicine warm-up look like?

 

  1. Easy movement: gentle walking, marching, & deep breathing.

  2. Upper-body movement: shoulders, arms and gentle reaching / arm circles.

  3. Lower-body mobility: ankles, knees and hips moving through a comfortable range.

  4. Posture: standing or sitting tall and preparing the body for efficient movement.

  5. Coordination: simple stepping patterns or combined arm and leg movements.

  6. Gradual progression: slightly increasing range, pace and effort.

 

By the end of the warm-up, the body should feel prepared rather than tired.

 



 

The main circuit: where the training stimulus happens

 

After the warm-up, we move into approximately 30 to 40 minutes of structured exercise.

 

  • Aerobic exercise

  • Resistance training

  • Balance

  • Coordination

  • Mobility

  • Functional movements

 

The UK Chief Medical Officers recommend that adults build towards regular moderate-intensity activity and include strengthening activity on at least two days each week.

 

 

Within the circuit, intensity is adjusted to the individual.

 

We use heart-rate monitoring, Borg RPE, the talk test, symptoms and observation together rather than relying on one number alone.

 





There are some specific mechanisms that can increase / rapidly change blood pressure, causing cardiovascular stress:

 

Why we do not hold our breath

 

One of the most important rules during resistance exercise is to keep breathing.

 

Breath-holding during a difficult effort can contribute to a sharp increase in blood pressure.

 

This is one reason we regularly remind people to breathe out during the effort and avoid prolonged straining.

 

 

 

 

Why we avoid sustained isometric exercises while heart rate is elevated

 

An isometric exercise involves producing force while the joint position changes very little.

 

Examples include long static holds, prolonged wall sits or holding a heavy position without moving.

 

Isometric exercise is not automatically unsafe, and it can have a role in exercise programmes.

 

However, during our cardiovascular circuits we generally avoid long sustained holds while the heart rate is already elevated.

 

Dynamic movements make it easier to keep breathing continuously and allow us to regulate effort more gradually.

 

 

 

Why we limit sustained overhead work during higher-intensity exercise

 

You will see overhead movements in My Movement Medicine sessions.

 

What we avoid is prolonged overhead positioning while heart rate and cardiovascular demand are already elevated.

 

A quick controlled reach overhead can be very different from holding the arms overhead for an extended period while exercising hard.


The reason is the blood vessels in the arms are smaller than the rest of the body and when overhead, the heart has to work harder to fight gravity to push blood into the arms. Sustained overhead exercises can cause quick changes in cardiovascular stress.

 

 

 

Why we do not lie down while heart rate is still elevated

 

During the active circuit, exercises are generally completed upright or seated.

 

We avoid moving straight from a higher-intensity upright exercise into a lying position due to the rapid changes in blood pressure, causing cardiovascular stress.

 

Instead, the session gradually reduces intensity first.

 

Once heart rate and breathing have settled during the cool-down, lying exercises can be introduced where appropriate.

 

 

 

Why do we cool down?

 

The cool-down performs the opposite job to the warm-up.

 

Rather than preparing the body for higher demand, it helps the cardiovascular and respiratory systems gradually return towards resting levels.

 

  • Heart rate is elevated

  • Breathing is faster

  • Blood vessels supplying active muscles are more open

  • Muscle temperature is higher

 

Stopping suddenly can sometimes cause blood pressure to fall quickly and may leave people feeling light-headed or dizzy.

 

The British Heart Foundation recommends a cool-down of at least 10 minutes for people with cardiovascular disease who have no specific exercise restriction.

 

 

 

 

 

What happens during the cool-down?

 

The first priority is not stretching.

 

The first priority is gradually lowering the cardiovascular demand.

 

  • Slower walking or marching

  • Easy cycling

  • Smaller movements

  • Reducing arm involvement

  • Slowing the pace

  • Allowing breathing and heart rate to settle

 

Once recovery is well underway, we can move into gentle mobility, stretching, posture work and breathing exercises.

 

 

 

Why posture matters at the end of a session

 

After a circuit, people can naturally start to slump or fold forwards as they become tired.

 

  • Standing or sitting tall

  • Relaxing the shoulders

  • Opening the chest gently

  • Reducing unnecessary tension through the neck and upper body

  • Returning to controlled, comfortable breathing

 

This is less about creating a “perfect posture” and more about finishing the session in a relaxed, controlled position.

 

 

 

Why we use slower breathing at the end

 

As exercise intensity falls, breathing should gradually become easier.

 

Slow, comfortable breathing can help reinforce the transition from exercise back towards rest.

 

  1. Sit or stand comfortably.

  2. Relax the shoulders.

  3. Breathe in gently.

  4. Let the breath out slowly without forcing it.

  5. Repeat for several comfortable breaths.

 

There is no need to take enormous breaths or force a particular rhythm.

 

 

 

When can lying exercises be used?

 

Once heart rate, breathing and symptoms have settled appropriately during the cool-down, lying exercises can be introduced where suitable.

 

  • Gentle mobility

  • Stretching

  • Relaxation

  • Low-intensity core work

  • Breathing exercises

 

The key point is timing.

 

Lying down is not banned. We simply wait until the higher-intensity part of the session has finished and recovery is established.

 

 

 

A My Movement Medicine 60-minute session

 

Phase

Approximate time

Main purpose

Warm-up

10 to 15 minutes

Gradually increase heart rate, breathing, blood flow, movement range and coordination.

Main circuit

30 to 40 minutes

Develop aerobic fitness, strength, balance, coordination and functional capacity at an appropriate individual intensity.

Cool-down

10 to 15 minutes

Gradually reduce cardiovascular demand, then use mobility, stretching, posture and breathing work as appropriate.

 

 

 

The main safety principles we use

 

  • Build intensity gradually.

  • Cool down gradually rather than stopping suddenly.

  • Keep breathing during resistance exercise.

  • Avoid prolonged breath-holding and straining.

  • Avoid sustained isometric holds while heart rate is elevated.

  • Avoid prolonged overhead positions while heart rate is elevated.

  • Quick, controlled overhead movements can still be included where appropriate.

  • Avoid moving directly into lying exercises while heart rate remains elevated.

  • Lying exercises can be used once recovery is established during the cool-down.

  • Use the talk test, Borg RPE, symptoms and individual guidance alongside heart-rate monitoring.

 

 

 

When should you stop exercising?

 

  • Chest pain or pressure

  • Dizziness or feeling faint

  • Unusual or severe breathlessness

  • Concerning palpitations

  • Sudden weakness

  • New or worsening symptoms

  • Pain that feels unsafe or progressively worsens

 

If you have been prescribed GTN, use it exactly as instructed by your healthcare team.

 

For a suspected heart attack or other life-threatening emergency, call 999.

 

Individual medical and rehabilitation advice always takes priority over general guidance.

 

 

 



Do warm-ups prevent every injury?

 

No.

 

A warm-up cannot guarantee that an injury will not happen, and it should not be presented as a magic injury-prevention tool.

 

What it can do is prepare the body more progressively for the movement and intensity that follows.

 

Likewise, cooling down does not remove every ache or prevent all post-exercise muscle soreness.

 

The strongest reason for both phases is the controlled transition between rest and exercise, particularly where cardiovascular health and exercise tolerance matter.

 

 

 

Can I shorten the warm-up if I am short on time?

 

If you only have a short time to exercise, it can be tempting to remove the warm-up and cool-down so that more minutes are spent on the main workout.

 

For people exercising independently and in good health, the exact duration will vary with the activity and intensity.

 

But if you are living with cardiovascular disease, are returning to exercise after a health event or have been given rehabilitation guidance, it is sensible to protect the warm-up and cool-down rather than treating them as optional extras. If you have to shorten your warm up, it is always good practice to exercise at a lower intensity than you normally would.

 

 

 

How My Movement Medicine can help

 

My Movement Medicine sessions are designed so that the warm-up, main circuit and cool-down work together rather than feeling like three unrelated pieces.

 

  • Structured 60-minute sessions

  • Full heart-rate monitoring using Polar equipment

  • Borg RPE and the talk test

  • Individual exercise adaptations

  • Resistance, aerobic, balance and coordination work

  • Gradual warm-up and cool-down phases

  • Face-to-face and live online options

 

For people who need a more individual approach, private 1-to-1 Clinical Exercise Physiology sessions are also available.

 

Healthcare referrals into our C.I.C. group sessions receive four free starter sessions.

 

 


 

 


 

 


Your November exercise challenge

 

This month, pay attention to the first and last ten minutes of your exercise.

 

  • Have I given my body time to move gradually from rest into exercise?

  • Have I gradually increased the range and pace of movement?

  • Am I breathing continuously?

  • At the end, am I reducing the intensity gradually rather than stopping suddenly?

  • Do I feel settled before I sit or lie down?

 

If your current routine is simply “start exercising, finish exercising”, add a defined warm-up and cool-down this month.

 

 

 

Frequently asked questions

 

 

 

Do I need to stretch before exercise?

 

Not necessarily. A warm-up should primarily prepare you for the activity ahead. Dynamic movement, gradually increasing range and gradually increasing intensity are usually more important than spending a long time holding static stretches before the main workout.

 

 

 

Should I stretch during the cool-down?

 

Gentle stretching can be included once cardiovascular recovery is underway. It should feel controlled rather than painful, and breathing should remain relaxed.

 

 

 

Can I sit down immediately after exercise?

 

After higher-intensity exercise, we usually prefer to keep some gentle movement going while heart rate and breathing gradually settle rather than stopping abruptly.

 

 

 

Does everyone need the same warm-up?

 

No. The warm-up should reflect the person, the activity and the intensity that follows.

 

 

 

Why is the MMM warm-up relatively long?

 

Many participants are exercising with cardiovascular or other long-term health considerations.

 

A 10 to 15-minute progressive warm-up gives us time to increase demand gradually, observe how the person is responding and prepare the whole body for the main circuit.

 

 

 

Summary

 

The warm-up and cool-down are not wasted minutes around the main workout.

 

They are part of the workout.

 

A good warm-up allows heart rate, breathing, blood flow, muscle temperature and movement complexity to increase gradually.

 

The main circuit then provides the training stimulus.

 

A good cool-down gradually lowers cardiovascular demand before moving into slower mobility, stretching, posture and breathing work.

 

For people living with cardiovascular disease or long-term conditions, that controlled transition can be particularly valuable.

 

The aim is simple: do not jump into exercise, and do not fall out of it. Build up gradually, train appropriately, then come back down gradually.

 

 

 

References and useful links

 

 

 

 

 

 

 








This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine & My Movement Medicine C.I.C.







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