Every cardio training workout you do should include a thorough warm-up and cool-down. Remember the importance and benefits of preparing the body for activity, and in particular how it is most effective to use exercises for the warm-up that help prepare the right muscles and movements for your main workout. So, if your chosen activity is running, then jogging at a lower intensity is a good way to get warmed up; similarly, if you are going out cycling, taking the first 10 minutes or so at a gentle pace is an ideal warm-up.
The warm-up is particularly important when we are giving the heart and lungs a good workout or if you suffer from a medical condition, such as high blood pressure, diabetes or asthma, as it gives the body time to adjust to the increased demand for the oxygen that it needs for exercise.
Always start all your aerobic training sessions with a thorough warm-up, starting out at around 50 per cent of your effort and progressing up to the level you plan to work at over the following five to 10 minutes.