The ACSM recommends a 10-15 minute warm-up consisting of activities that increase heart rate and blood flow to working muscles in preparation for exercise. This will help to reduce the risk of injury during exercise / activity training.
The ACSM also recommends a 5-10 cool-down period to gradually return the body to a pre-exercise state. This helps to aid in recovery and decrease muscle soreness.
http://www.acsm.org/access-public-information/articles/2012/01/10/basic-injury-prevention-concepts
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