Final answer:
Warm-up exercises should include light jogging or cycling and dynamic stretching to prepare the body for intense activity, while cool-down exercises should involve static stretching and walking to help the body recover.
Step-by-step explanation:
During warm-up and cool-down times, it is essential to include activities that prepare the body for exercise and help it recover afterward. Proper warm-up exercises should gradually increase the heart rate and blood flow to muscles, helping to prepare them for more intense activity and reducing the risk of injury. Examples of warm-up exercises include light jogging, cycling, dynamic stretching, or any activity that gently increases your heart rate. In contrast, cool-down exercises aim to gradually bring your heart rate back to its resting level and often involve static stretching and activities like walking. Both warming up and cooling down can involve stretching, which is beneficial for increasing flexibility and preventing muscle injuries. It is not advisable to sprint or to lie down immediately after a workout, as these actions do not support the goal of a cool-down, which is to gradually decrease the intensity of exercise.