The pulse raiser is the first part of a warm-up and can be any activity which can be used to gradually increase the heart rate. Jogging is a good example because it requires no equipment at all and can begin at a very slow speed and gradually increase.Other good choices are cycling and skipping. Gradually lower heart rate. 2  Circulate blood and oxygen to muscles, restoring them to the condition they were in before exercise. 3  Reduce the risk of blood pooling by maintaining muscle action and heart rate to pump blood back to the heart. 4  Remove waste products such as lactic acid. 5  Reduce the risk of muscle soreness.