Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.
Lee Takes Key Steps in Heart Safety with AED Purchase, CPR Training for All Athletes
By
Steve Vedder
Special for MHSAA.com
December 30, 2025
WYOMING – Tom DeGennaro never felt the typical dizziness, lightheadedness or nausea associated with the attack before he simply fell over in his Wyoming Lee classroom seven years ago.
His students moved quickly to help him, but within minutes, DeGennaro, one day past his 53rd birthday, was dead.
"Literally dead on the floor," DeGennaro said. "Just nothing there."
DeGennaro suffered an aneurysm, a bleeding of the brain which caused a subarachnoid hemorrhage or ventricular fibrillation which led to cardiac arrest. Fortunately, paramedics swiftly arrived at the school and with the help of an automated external defibrillator (AED), shocked DeGennaro back to life. Six months later DeGennaro, a former football and track coach at four West Michigan high schools, awoke from a coma.
"I was talking to the kids, then I just flopped over and started convulsing," DeGennaro said of his only recollection of the event.
It was an incident which stuck with Wyoming Lee cross country and track coach Greg Popma, who had coached under DeGennaro at Lee for many years. The more Popma saw overweight and obviously out-of-shape spectators huffing and puffing to make it to different points of a three-mile cross country course, the more it bothered him that real tragedy at a meet was only a heartbeat away.
So Popma did something about it.
With the help of a grant from the American Heart Association, Popma organized the purchase of an AED to be kept at all Legends sporting events. Sure, all Wyoming Lee school buildings already had an AED, but Popma worried that in a medical emergency such as a heart attack, minutes counted. Popma wasn't completely sold on the idea that an AED could be rushed to a nearby cross country course, softball field or tennis court in time to fend off disaster. Now an AED is kept at the ready disposal of a Wyoming Lee trainer.
Popma admits the odds of ever needing an AED at a cross country meet or any other sporting event are low. But he isn't willing to just accept low odds.
Instead of letting a near-tragedy to his coaching partner and friend just slide into memory, Popma chose to act.
"It made me think a little that something like that could happen at any time," Popma said of DeGennaro's experience. "It's not only about the kids, but about parents and others who probably shouldn't be running or going from place to place at a cross country meet. We needed to have something there."
While MHSAA guidelines require all head coaches at member high schools and middle schools to be CPR certified (with that certification usually including AED training), Popma took the training a step farther. With the help of Wyoming Lee teacher Mike Donovan, all athletes from 15 Lee teams have been trained and certified in the usage of CPR.
Popma said he's seen AEDs at countless cross country and track meets over 25 years of coaching. Most are easily within reach at the organizational tent at meets. And while he's never witnessed a heart attack at an event, Popma knows of a father dying at a Legends baseball game, and he's also old enough to remember 28-year-old Detroit Lions receiver Chuck Hughes dying on the field at Tiger Stadium in 1971 due to a heart attack.
To do nothing and hope for the best is not a plan, Popma said.
"I hope people understand, what good is it if you don't have an AED?" he said. "Obviously you can't have 100 percent certainty if you don't make the attempt. The response has been positive. Coaches think it's a good idea. It's like, 'Oh, I never thought of that.'"
DeGennaro is recovered from his heart attack, but in the last seven years figures he's been shocked over 90 times by the implantable cardioverter defibrillator (ICD) in his chest. DeGennaro is honored that his experience sparked safety improvements at Wyoming Lee.
"Love it," he said. "Even at professional events these things can happen. AEDs need to be at every place, every sporting event and not just for the kids. For the adults, too.
"Nothing is 100 percent. You bring band-aids to games and never get cut, right? There needs to be preparation for something like a heart attack. I have two goals in life now. Spreading the word of Christ and getting people to learn about CPR."
PHOTO Wyoming Lee cross country/track coach Greg Popma carries his school’s portable AED that is brought to school sporting events. (Photo by Steve Vedder.)