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What’s a warm-up?
A warm-up is a gentle, slow
exercise at the beginning of a
workout which prepares muscles,
the heart rate, blood pressure
and body temperature for
physical activity
Before doing any physical
activities or sports,
you must have a warm-up session.
ALWAYS WARM-UP
FIRST
AND COOL DOWN
AFTERWARDS
Why?
Warm-up – gradually gets your body
ready for the training.
There are
three main
reasons
1) It increases the temperature of
your body,
and increases blood flow
to the muscles.
2) It stretches the muscles and moves the
joints
so you are ready for the job,
and less likely to injure yourself.
3) It concentrates the mind on the training
or sport.
You should warm up
your cardiovascular
system first.
Do some gentle
exercise like
jogging, until you
are out of breath.
Then stretch.
THE MAIN BENEFITS OF A
PROPER WARM-UP
1. Increased muscle temperature.
A warmed muscle both
contracts more forcefully
and relaxes more quickly.
2. Increased body temperature.
This improves muscle
elasticity, also reducing
the risk of strains and pulls.
3. Blood vessels dilate.
This reduces the resistance to blood flow
and lowers stress on the heart.
4. Improved range of motion.
The range of motion around a joint is
increased.
5. Mental preparation
THE PRINCIPLES OF THE
WARM-UP
• TOTALITY: you should warm up all parts
of your body: arms, legs, trunk and neck.
• SPECIFITY: chose the exercises
depending on the physical activity you are
going to do later.
• PROGRESSION: steadily increase the
intensity and difficulty of the exercises.
• TIME: the warm-up tends to last for ten
minutes or longer.
PARTS OF THE GENERAL
WARM-UP
1) Aerobic activity
2) Joint movements
3) Stretching
1) Aerobic activity.
You should engage in at least five minutes of
aerobic activity such as jogging, jumping
rope,walking or running exercises or any
other activity that will cause a similar increase
in your cardiovascular output (i.e., get your
blood pumping).
2) Joint movements.
Move or rotate your joints, starting either
from your toes and working your way up,
or from your fingers and working your way
down.
You should move the following joints
(in the order given, or in the reverse order):
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fingers
wrists
elbows
shoulders
neck
trunk/waist
hips
knees
ankles
toes
3) Stretching
You should engage in some slow,
relaxed, static stretching. Hold each
stretching exercise for 20-30 seconds.
You should stretch the following
muscles
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sides (external obliques)
neck
forearms and wrists
triceps
chest (pectoralis major)
buttocks (gluteus)
groin (adductors)
thighs (quadriceps and
abductors)
calves (gastrocnemius
and soleus)
shins (tibialis anterior)
hamstrings (rectus
femoris)
Finally
Your warm-up should last for 10 to 15
minutes.