There are numerous things you can do for a warm up or cool down. Start by walking on a treadmill at a slower pace to get your heart rate going, or try getting on the stationary bike for 5 minutes to get warmed up. Followed with a few stretches to make sure your muscles are good and loose, and you are ready for your workout.
As far as cool down, you could do the same things, a slow and steady walk or jog or a nice slow ride on the bike followed with some light stretching will do the trick for you.
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