DOING YOUR WARM-UP

WARM-UP
A warm-up and cool-down are important components of every exercise plan. The warm-up and cool-down, along with some stretching, can significantly reduce your risk of muscle soreness and injury.

A warm-up period of 3 to 5 minutes before you exercise will increase circulation to muscles and slowly allow your body to adjust to the increase in movement.

Likewise, at the end of your exercise routine a cool-down period of walking or other exercise for 3 to 5 minutes allows the heart to return to its normal rate at a gradual pace.

After the warm-up and also after the cool-down it is imperative that you stretch all of the muscles involved in the exercise routine.

STRETCHING
Stretching is often the most neglected part of a balanced fitness program.
It is important to do your stretches properly or you won’t get much benefit from them or even run the risk of injury. Move into the stretch slowly and maintain full control during the entire time of the stretch.

Hold each stretch for a period of 10 to 30 seconds without bouncing.
Maintain an even breathing rate while stretching and do not hold your breath while doing stretches. Do not stretch muscles to the point of pain but only to the point where you feel the mild tension of the stretch and extension of the muscles. Finally, if balance is a problem be certain that you have something near by for support.

Stretching is a wonderful stress management technique that can be incorporated into the daily routine to relieve tension of the moment and improve muscle condition in general.

You may want to include a few minutes of stretching in the morning before starting the day, after sitting or standing for a long period of time or anytime that you feel stiff.

Some Warm-up & Stretching Excerise
Calf Correct Foot Position
Soleus
Normal Stretch
Quadriceps Standing
Side Lunge
Leg Over
Fetal Position
Spine curve
Bar Twist
Lower Back-Cat Stretch
Elbows Back
Shoulder Strangle
Bicep-Wall Stretch
Hand Down Spine
Upward Stretch
Chin to Chest Front