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| Jumping Rope |
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| Walking Quadriceps Stretch Sequence |
Yes, summer is ending and the weather may be cooling, but that is not what I refer to when I say "Warm Up". The "Warm Up" I am in fact talking about is actually the first 5-10 minutes of your workout, which if it wasn't before it is now! This is a crucial part of your exercise regime because it is these precious few minutes that prepare your muscles for the work ahead of them and prevent injury.
Can you imagine trying to bake a very healthy low calorie cake in the oven without pre-heating it and expect it not to flop? Or driving your car first thing in the freezing winter morning with ice/frost still on the windshield and the engine so cold without exhausting your transmission? Now, why would you pick up those heavy weights and start your workout when your muscles are tired, cold, tight and not warmed up? Exactly... you shouldn't! It is when you exercise without adequately warming up that you are at high risk of pulling a muscle(s).
The warm up exercises are cardiovascular (aerobic) activities needed to heat up your body by circulating blood and oxygen through all your muscles. As your body is warming up, your heart rate starts to rise and your breathing becomes progressively more frequent. So, not only are your muscles in your legs, arms, back, etc. ready for the great workout you have planned, but so is your heart and your lungs.
A few of my favorites are:
- Jump Rope
- Jumping Jacks- with arms up over head (regular) and with arms across your chest
- Skipping
- Alternating High Knee Jumps
- Grapevine/Karaokes
- Side Shuffle Runs
- Dynamic Stretching- Stretching in motion. For example, walking quadriceps stretch.
- Shuttle Runs
- Treadmill - Incline Walk/Jog
- Bike
- Elliptical
In Good Health,
Dani
