Warm-up and Cool-down
You must prepare your body before training by warming-up to prevent injuries and maximize performance. Warming-up increases the heart rate and blood flow to the body.
You should cool -own properly after training Cooling-down gradually slows the heart rate and helps prevent pooling of blood in the legs and feet.
Nothing Hurts Worse than Pain
The most common injuries stem from over training. Often, beginners start Taekwondo with great enthusiasm and push themselves too hard. All exercise programs must start slowly: do not rush.
How limber are you? The more flexible you are the less likely your chance of injury. Excessive exercise causes muscles to tighten up so it is important to stretch early in the morning, before a workout, and after the workout. Stretching during cool down helps reduce the stiffness and soreness that may occur after a strenuous workout. Try to train at least three times a week, with a day between each class to give the body time to recover from the previous training session.
Listen to your body, if it says slow down, then slow down. If it says stop, then stop. If you listen to your body, you will avoid injuries.