Warm-up and cool-down

In short: Warming up prepares muscles, circulation and joints for load and lowers injury risk. The cool-down afterwards helps the body settle.

In more detail: During warm-up muscle temperature and heart rate rise, joints lubricate better and coordination improves.

In detail

• Duration: 5 to 15 minutes, depending on sport and intensity.
• Structure: First light movement (walking, easy jogging), then dynamic mobilisation (arm circles, lunges), then sport-specific exercises.
• Dynamic instead of static: Long static stretching before peak efforts can briefly reduce strength.
• Cool-down: 5 to 10 minutes of easy jogging or walking, then gentle stretching (dehnen-und-beweglichkeit).
• Cold: In low temperatures warm up longer and dress warmly.
• Do not forget: Drink after training.