Warming up and cooling down exercises are very important to incorporate into your exercise routine.  The warm up is intended to prepare the body for the higher intensity workout to follow and has four beneficial effects:

1. Smooth elevation of heart rate
2. Gradually increase body temperature
3. Increase muscle temperature and elasticity
4. To mobilise and 'lubricate' the joints.
5.  

The cooling down exercises are stretching exercises and some of the benefits of incorporating stretches into your regime are:

1. To increase range of motion in the muscles thereby reducing the potential for later muscle soreness.
2. To improve flexibility and balance over time.
3. To help you psychologically to return to the outside world.