It is crucial to warm up properly before working out because it prepares the body for the actual training. The warm up will stretch the muscles making them more loose, increase the blood flow, oxygen circulation and gradually increase the heart rate. It will also lower the risk of injuries.
According to Sports Medicine for the Masses, a successful warm up consist of neuromuscular activation exercises, mobility/flexibility exercises, dynamic movement preparation and a “build up”. (http://sportsmedforthemasses.com/dynamic-warm-up-key-components/)
The cool down is as important as the warm up after the workout. It will help the body going back to its normal activity ; your heart rate is going to decrease to its natural/regularstate, the body temperature and breathing rate are also going to lower. The cool down avoids unnecessary stress that may be produced on the heart and it also avoids dizziness.
The best time to stretch is after a workout session.
“Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage” (https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching)
Mixed nuts or celery with a hummus dip are usually my go to healthy snacks to munch on while studying.