Warming up
If you are already used to exercising intensively for 30 or 40 minutes continuously, then you will know the importance of warming up. Warming up is important to increase the amount of oxygen in your lungs, to prepare your muscles for heavier work and to loosen the joints.
When swimming
start with loose fluid strokes and a range of different swim strokes to prepare the body thoroughly, before beginning the serious training after five to ten minutes.
Stretching and cooling down
Stretching after exercise prevents injury and returns shortened muscles to their resting length. While many people stretch before and after exercise, recent research suggests that stretching before activity can be counterproductive. However, if you are recovering from an injury, stretching after you have warmed up, as well as at the end of the session, will alert you to any undue tightness and aid the process of lengthening scar tissue. Stretch the relevant muscles for ten seconds, relax and repeat.
For swimming
the most important stretches are the pectorals, the shoulder girdle, the calf muscles, the hamstring muscles and the quadriceps muscles.
For cycling and running
the most important stretches are the achilles tendons, the calf muscles, the hamstring muscles, the quadriceps muscles and the gluteus muscles (buttocks). But don’t forget to stretch the triceps and shoulder girdle as well.