I would say there is no EXACT SCIENCE to warming up or cooling down procedure, but this is what I do. When you start the car, you can drive away, just don't get on it or rev above 4000 rpm's until the temperature gauge is at operating temperature. Meaning, the temp gauge is at or above the middle mark on the temp gauge.
Cooling down procedure. I have a turbo timer and I allow it to cool down after normal driving for about 1 minute to a minute and a half before shutting it down. If I am justing beating the hell out of the car, revving it to redline, like at the dragstrip, I will allow it to idle after I am done for about 3-4 minutes.
Hope this helps.