Exercise has many health benefits. To the perceived advantages of the ceiling, do not forget to do these two things before and after training.

There are two important factors to do during the exercise, so that results can perceive better and can be a maximum, is also heating and cooling (cooling), each for 15 minutes.

WARMING
Before beginning exercise, the muscles in the body in a state of stiff, so shall it be to lose heat, ready to inflict damage and excessive activity.

There are several things to make in the process of warming and stretching to do namely:

1. The rise in body temperature, the heater to start with light aerobic activity like jogging.
2. To extend the arm to start and improves blood flow to the upper body and posture should be balanced. Raise your hand and feel the way that extends from the drug trade by relaxing a deep breath and feel relaxed, followed.
3. To widen your shoulders to help to increase range of motion, let the arms follow the shoulders can move while sitting or standing.
4. Lift leg to stretch the thighs, lift one leg and one foot still on the ground to another.

COOLING
After exercising the body needs to cool down just as important as the warming. This is necessary so that the muscles in the exercise of the same are issued.

There are several things to do in the cooling system, namely:

1. Rocked his hips or bones of the lower back to ease tension.
2. Light aerobic exercise such as walking is good for cooling, because the body can melembabakan itself.
3. Use warm clothes in the process of cooling to prevent heat loss from the body.
4. Stretching relaxes the muscles you do so, you do it slowly and hold each stretch for about 10-15 seconds.