Gym
With the majority of gym goers using the gym simple to get fit / lose weight, the amount of exertion placed onto the body is generally light, and in a controlled manner. However those that are new to the gym environment or looking at changing their gym workout, will find that stretching will help prevent both serious injury and help the bodies healing process for the micro traumas (small tears) that is associated with muscle exertion.
Fortunately most people that go to the gym have a good understanding about the importance of stretching, however they often ignore the key part to a successful stretch - the warm-up, and simply go straight into their stretching routine.
Allocate time into your workout for stretching, certainly at the end of your session, however also at the beginning to aid preparation for any body exertion and to isolate any tight muscles within your body that normal everyday living will not pickup.
Look at performing the lower body and trunk mobility exercises, before sitting on a stationary bike at a low resistance for a minimum of 5 minutes. Whilst cycling as long as you feel secure, carry out the mobility exercises for the shoulders, neck, arms and wrists. Some gyms will have bikes specifically designed for warming up the body, utilising both arm and leg actions together, (if these are available use them).
The warm up stretches, are designed to stretch all the major muscle groups, and as such these should be the ones carried out, only after you have warmed-up your muscles sufficiently. Due to lack of time being one of the main reasons people avoid stretching; the quick stretch routine should be the absolute minimum prior to working out.
Regular gym users will perform a combination of aerobic activity and also weight lifting resistance machine work. Aim to perform your aerobic work first prior to going on to your body conditioning as this will help warm-up the muscles leaving the rower your last piece of aerobic work, as this is an excellent warm-up prior to any weight lifting exercises.
Remember to stretch the muscles worked and stay warm if using weights / resistance machines during your workout for optimum performance.
The cool down should consist of light aerobic work for 5 minutes to bring the heart rate down comfortably, or if you have been doing body conditioning, then you can move into the cool down stretches. If you have cooled down too much, spend 5 minutes light rowing or cycling to aid the blood flow through the muscles.
As most of us are keen to develop the abdominal area, the cool down could be spent doing your abdominal routine after you have finished your aerobic session, however aim to wipe away any surface sweat from your skin and also apply warm clothing or your towel to prevent the muscles getting cold.