Rushing into a workout may seem like a good time-saver, but by skipping a warm-up you could be putting your body at serious risk for injury. A dynamic warm-up includes stretches with movement and is the perfect beginning to any workout whether you run, lift or play ball. By incorporating a dynamic warm-up to your routine, you'll be warming up all the joints & muscles that you're about to use and preparing your mind and body for what's to come.
It is just as important to cool down and stretch after a workout as it is to warm-up your muscles beforehand. Static stretches (stretches held for 10-30 seconds each) are best to finish a workout. Aim for a total of 5-10 minutes. Stretching right after a workout when your muscles are warm will help to; improve flexibility which can lead to less injuries, lower your heart rate back to it's resting state gradually so you don't pass out and prevent pooling of blood in your lower extremities.