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You can prevent muscular injury as a result of exercise by warming-up and cooling-down before and after any moderate to high intensity exercise. How long a warm-up should take varies depending on the activity the individual is preparing for. Stretching as part of a warm-up, while considered by some to have mixed benefits and risks, is generally accepted to be beneficial. However, some stretching, e.g., ballistic stretching, is believed to do more harm than good, and should therefore be avoided.

Here is a list of some of the benefits that may come from warming-up before exercise:

  • Warming-up results in the increased production of synovial-fluid, which minimises the friction between joints.
  • It causes the capillaries in your body to dilate, which means that a greater volume of blood is able to reach your muscles.
  • It promotes the breakdown of glycogen into glucose, which is used for energy in metabolic reactions.
  • strong flexibility (apex)
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