How long should you spend warming up?
5-10 minutes is preferred gradually building up intensity towards the level that you want to achieve during your workout. This gets the blood flowing through the muscles that you will be using and loosening up the soft tissue so you don’t tear or strain anything.
Same for cool down – gradually slowing down the heart rate and help with recovery so you can exercise just as hard in the next workout.
Watch the rest of the video for a warm up and cool down routine!