A warm-up could be explained as anything and everything that is done to prepare the body before physical exertion. The most frequent cause of injury in any sport is improper warm-up, fatigue and tension. Nevertheless, there is a frequent misunderstanding even among professionals that a stretch and a warm-up are the same thing. Stretching unprepared, cold, tight muscles can tear both muscles and ligaments so that the warm-up has to come beforehand. As the muscles become warmer, they also become more pliable. A good warm-up is targeted to provide increased blood flow and also cuts down on muscle soreness. "A thorough warm-up includes general preliminary mobility exercises and stretches followed by more specific steps, movements and combinations, initiated gradually and vigorous enough to cause perspiration without becoming out of breath." Warming Up and Cooling Down, Dance UK, Working for Healthier Dancers The reasons for you to warm-up: CIRCULATION The blood flow increases to the muscles and decreases to the digestive organs. The body warmth is transported to the skin by an increase of blood. This transition happens with muscle activity and is necessary so _ that work can continue for an extended period. With muscle activity, the circulation and breathing stabilizes after approximately 3-6 minutes. JOINTS The volume of fluid and the thickness of the cartilage could be increased by the movement in the body joints. So that the joint's shock absorbing ability will be improved to prevent direct wear on the bones. The elasticity and movement in the joint's supporting tissue will increase with the increase of blood flow and body temperature. MUSCLES The metabolism of muscle begins with the increase flow of oxygen through the blood. An increase in the muscle's temperature improves the muscle's performance ability.

NERVES Nerve impulses travel faster in warm muscle and muscle viscosity is less, making contraction easier and more efficient. RELAXATION & CONCENTRATION Relaxation can enhance the interplay between the working muscles and the muscles being released and hence improve the effectiveness of the work. Lack of concentration because of tiredness or stress increases the risk of injuries. STRETCHING Ballistic forms of stretching can result in muscle or tendon injuries. Static stretching exercises do not invoke a strong stretch reflex. In this type of stretching the muscles are slowly placed in a stretch and then held in that position for 10-15 minutes. COOLING DOWN... It is beneficial to slowly reduce the work rate and reverse the principles outlined in 'warming up'. It is important to continue movement in some way rather than suddenly stopping to allow the pulse and breathing rates to return gradually to normal. By slowly reducing the intensity, remobilizing the joints and stretching the muscles, the body can more efficiently distribute the bi-products of exercise preventing the risk of muscle soreness and potential injury.