• Increased flexibility
• Better range of motion
• Improved muscle stability
• Less prone to injury
• Loosen musclesc 

You want to get your heart rate up and blood pumping so that your body is prepared for the rest of your workout. Try a brief (5-10 minute) cardio session or if you're warming up for your cardio session, try walking before a run. If you're prepping for a heavy lifting session (ex: chest presses), warm up by performing a few repetitions of a similar exercise without any added weight (ex: push-ups). Treat this warm-up time as a transition period between your at-rest state and your workout. Save stretching for the cool down.c 

• Become aware of any potential injuries or sore muscles
• Reduced heart and breathing rates
• Gives you time to check in with your body
• Reduced chances of fainting
• Stretch out tightened musclesc 

Many people skip the cool-down portion of the workout, but it is important to give your body a chance to return to a resting state gently. During your workout, your heart and breathing rates are elevated, so you need slowly return to normal activity without stopping abruptly. Do some streches, light cardio, yoga poses or foam rolling (incorporating a foam roll into your stretches). Ideally, your cool down should last 5-10 minutes.c 

1. While holding a stretch, don't bounce or bob back a forth. Hold a stretch steady, reaching farther only if you can maintain the new distance.
2. Hold each stretch for 15 to 30 seconds. Your tendons need that time to release their natural hold on the muscles and allow them to lengthen.
3. Pay attention to pain and use it as an indicator. If you hurt, you're doing it wrong.
4. Perform each stretch one to three times. The repetition allows your muscles to recover between each stretch while still getting the muscle-lengthening benefits.