Exercising without warming up is dangerous, because cold muscles are more likely to tear and strain. Warming up before exercise literally raises your body temperature and increases the blood flow to your muscles and vital organs. Your heartbeat should increase in preparation for more intense cardiovascular exercise. Be sure to stretch your muscles after warming up. Always consult with your doctor before starting an exercise routine.
How to Warm Up
Warming up the body includes light cardiovascular exercises, such as jogging or walking in place, jumping jacks and gentle aerobics. MayoClinic.com recommends focusing on warming up the body parts you intend to exercise, for example walking in place if you plan on brisk walking or running as your main cardiovascular exercise.
Exercise and Music
Exercising to your favorite music may help you stay interested and engaged in your activity. If you love dance, music is a natural counterpart that will bring structure and a theme to your exercise. Some individuals avoid warming up because it is considered a boring part of the routine. Adding dance moves and music may pump up your warm-up routine.
Side Stretches
Play music that makes you feel energized and ready to move. Stand up straight with good posture. Roll the shoulders up toward the ears and back. Reach the right arm out to the side and then up toward the sky. Curve the right arm up and over to the left, as the body stretches to the left. You should feel the stretch all the way down the right side of the body. Repeat on the left side. Repeat the entire sequence four times.
Side Sweeps
Stand with the feet hip-width apart and keep the knees soft. Bend the knees and sweep the right arm down and out to the right. Bring the arm back in and stand up straight. Repeat on the left side and alternate between each side, keeping in time to the music.
Grapevine
Step your feet in time with the music. Cross the right foot over the left foot and then step the left foot out to the left. Continue to cross your feet for eight to 10 counts and repeat walking toward the right. Move your arms and shimmy your hips to engage the rest of the body. Improvise new moves as you dance to the music.
Considerations
Warm-ups should be gentle on the body. Do not over-exert yourself during exercise or you may risk injury.
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