Clothes for warming up and cooling down

Sep 12, 2026

Short answer: Warming up and cooling down are the two phases when you get cold. The body is not warm yet or has stopped producing heat, so you need an extra layer that you take on and off along the way.

Warming up needs one more layer

For the first ten minutes the body is cold, and an extra layer holds the heat. Muscles get going more easily when they do not spend energy keeping warm. A thin layer underneath and a soft layer on top let you adjust as you go. See bamboo T-shirts for men as the inner layer.

Take the layer off when the heat arrives

After the warm up the layer has to come off, or you will sweat through the whole session. Do not wait until you are soaked. Take it off once you feel warm, so the inner layer stays fairly dry. A set that is easy to take off makes the change simple. See bamboo joggers for men.

Cooling down is the coldest part

After training your clothes are damp and the body stops producing heat. The damp fabric keeps cooling the skin, which is why many feel colder afterwards than before. Keep a dry layer ready and put it on as soon as you stop. Dry feet make a big difference too. See socks for men.

A dry inner layer

The inner layer gets damp first. If you can, change into a dry T-shirt before putting the warm layer on for the cool down. A warm layer over a damp T-shirt traps the moisture, and you get cold anyway. A dry change takes a minute.

A fit that allows movement

Warming up is about getting the joints moving, and your clothes need to keep up. A layer that pulls across the shoulders or at the knees limits movement. Choose something with a little room, but not so loose that it gets in the way. Try a few lunges and arm swings in it first.

Outdoors and indoors

Outdoors the gap between warm up and training is biggest, especially in winter. An extra layer is almost always needed for the first minutes. Indoors the air is warmer, but the body is still cold when you start. A thin layer may be enough there. Match your layers to the place and the season.

The bag needs room for the layer

Once the layer comes off, it needs somewhere to go. Keep a bag or a fixed spot so it stays dry and ready for the cool down. A layer left on a wet floor or in the rain does little good afterwards. Think about it before you leave home.

Wash after every session

The inner layer and socks should be washed after every session. The outer layer can often be worn a few times if it was only on for the warm up and cool down. Wash at a moderate temperature with a mild detergent and let the clothes air dry.