Every time you exercise, you should begin your workout with a warm-up. An effective warm-up readies your body and your mind for the physical activity you are about to perform. Start out with about five minutes of stretching followed by five minutes of light dynamic activity.
Significance
When you give your muscles, tendons, ligaments and joints a proper warm-up, your chance for injury decreases. An effective warm-up increases the blood flow and temperature of your body, including your muscles, joints and cardiovascular system. You also prepare your body by increasing both your heart and respiratory rates easily.
Upper Body Stretching
Stretching your upper body involves warming up the shoulders, chest, arms, abs and back. Stretch your arms and shoulder with two simple moves. Begin by crossing one arm in front of your chest and push it in toward your body with the other arm. For the second stretch, cross one arm behind your head so that your elbow is bent past a 90-degree angle; increase the stretch by pressing down on your elbow with your other hand. To stretch your chest, stand in a doorway with one hand on each side, and step forward. To stretch your abs and back, stand with your feet shoulder-width apart, and with a hand overhead, lean to the right, then to the left. Hold each stretch for at least 20 seconds.
Lower Body Stretching
To adequately warm up the lower body, stretch the muscles of the legs and buttocks. To stretch your hamstrings, the back of your upper leg, sit on the floor with one leg extended. Lean forward toward your extended leg's toes, until you feel tension in the back of your leg. Hold it and then return to the starting position; do both sides. To stretch the quadriceps, the front of the upper leg, stand on one foot. Bring the elevated foot up toward your buttock by bending your knee. Hold the foot there with your hand for 20 seconds. Slowly return to the start, and do the other side. To stretch your calves, stand in front of a wall, take a lunging position and press your hands into the wall. Keep your back foot flat, with your heel on the ground. You should feel the stretch in that calf.
Dynamic Exercise
It is best if the dynamic, or movement, phase of your warm-up mimics the activity you are going to participate in. For example, if you are going to run, start off with five minutes of a light jog, or if you plan on cycling, start with five minutes of an easy spin. Whatever your activity, try to warm up the muscles you are going to be using and slowly and steadily increase your heart rate, blood pressure and breathing.
References
- The Stretching Insititute: Warm-Up Exercises
- "Physiology of Sport and Exercise"; Jack H. Wilmore, et al.; 2004
- "Foundations of Athletic Training"; Marcia K. Anderson, et al.; 2005
- MayoClinic.com: A Guide to 10 Basic Stretches; February 2011
- "Health Fitness Instructor's Handbook"; Edward T. Howley and B. Don Franks; 2003
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