If you are going to participate in any kind of physical activity, whether it is a sports game, a leisurely run, or a game of tag with your kids, it is very important to warm up! The foundation stone of all our workouts lies in the essential warming up and cooling down components.
Without these, we are failing to prepare ourselves, both physically and mentally, for the main body of work. During the warm-up phase, the body adapts to the increased blood and oxygen flow to the heart and other muscles.
Mentally we are becoming focused on the workout ahead, letting everyday distractions slip aside and beginning to concentrate on the forthcoming exercises. Similarly, the heart, even though a strong and efficient muscle, needs a gentle cool-down period to allow its rate to drop slowly and safely.
As the hearts rate gently increases during the warm-up, the cool-down involves a series of decreasingly easy moves. Think of slowing down from a sprint to a fast run, through a jog and into a walk.
All cool-downs and workouts should finish with a thorough stretch. There are various different methods of warming up but the main rule is to start off slowly and build up gradually.
The basic warm-up should last at least five minutes before the body is physically warm enough to go through the initial stretches. There are several aerobic options.
If you have the information (and weather permits) walking is an excellent way. A walk around the block, starting off at an average daily pace and then building up to a very brisk walk, is a simple and effective option.
Many of us have redundant exercise equipment, such as exercise bikes, steppers, or rowers lying around the house gathering dust. Drag it out, wipe it down, and use it!
If it hasn't been used in a considerable period of time, it is advisable to check that it is in safe working order. The same principle applies as for the options above when using exercise equipment - start slowly and build up gradually.
If neither of the above options appeals, put on some music and follow these basic aerobic moves. For some simple marching, start off on the spot and then move forwards and backwards.
Keep the feet softly flexed and don't slam them down. Keep your back straight and your abdominal muscles tight.
Use your arms, keeping the elbows bent and the fists soft, and pump your arms as you march. Continue for at least one minute.
For heel digs, place alternate heels to the front, keeping the foot flexed. Punch your arms out straight in front.
Keep the supporting knee soft and the back straight. Continue for at least one minute.
For shoulder rolls, keep marching throughout this move. Using their fullest range of motion, gently roll your shoulder forwards five times and backwards five times.
Let your arms hang loose by your side and just let your shoulders do the work. Now bring up each knee to touch the alternate hand.
Don't lean forwards or backwards. Keep the abdominal muscles tight and the back straight.
Again, make sure your supporting knee is not locked. Continue for at least one minute.
March gently again, keeping the back straight and your shoulders relaxed and down. Take your chin towards the right shoulder and slowly semi-circle down and over to the left shoulder.
Repeat eight times side to side. Try to keep the move slow and continuous.
Stand with your feet one and a half times hip-width apart. Begin by flexing at the knees and the hips.
Make sure your knees travel in line with your toes and your back is straight. Do not take your bottom any lower than the line of your knees.
Straighten up, taking care not to lock your knee joints. Repeat eight times.
Step side to side now with long easy strides. Place the feet down toes first, heels following.
Keep the body upright and the head lifted. Start with your hands on your hips and then begin to push the hands out in front every other stride.
Continue for at least one minute. Add to the side steps by bringing alternate heels up towards your bottom.
Make sure your supporting knee is always soft, and do not slam your feet down. Now your body should be warm, your blood pumping, and you are ready to go!
Author Resource:-
Jack R. Landry has been writing about the exercise and health industry for years. He recommends using exercise equipment to stay healthy and fit.
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