|
Warming Up
Warming up is a
vital part of your exercise routine. By doing a series of simple
exercises you will prevent many injuries. The body is less resistant
to movement at higher temperatures so there is less chance of
damage if you warm up correctly.
It is good to wear
some kind of jogging wear, which keeps the muscles and joints
warm. These can then be taken off when you have advanced into
your routine.
You need to warm
up for at least 10 minutes, your aim is to increase your heart
rate slightly and then move onto gaining flexibility. It is good
to start with exercises that increase the heart rate so you are
slightly warmer when you start your stretches. You are less likely
to damage muscles this way.
Exercises that
increase the heart rate slightly are gentle jogging, fast walking
or jumping. You should feel that your heart rate is slightly raised
as you begin your routine.
Exercises which
increase flexibility include knee lifting, placing your hands
on your hips and making a circular movement, raising and lowering
your shoulders, gently tilting your head from side to side to
stretch the neck and also gently stretching the back. (See stretches
in the men and women's sections)
Cooling Down
Cooling down is
also a vital part of your exercise routine. You want to return
your cardiovascular system to its former level. When you are exercising
your body is delivering a high level of blood to muscles. If you
stop suddenly this flow continues when it is not needed, this
could cause dizziness or even fainting.
Your aim is to
cool down slowly and let the muscles cool down at the same pace.
If you are running it is good to slow the pace to a walk, if you
are weight training it is good to perform stretches of the muscles
you have been using. Cool down should last for at least 5-10 minutes.
Try to hold the stretches for a longer time than you did when
you were warming up. Stretching the muscles you have worked also
reduces post workout aches.
Back and Muscle
Support
If you are weight
lifting, it may help to wear a back support belt. This helps improve
body mechanics and posture, ensuring that the back is supported
when lifting heavy weights. Do not wear the belt expecting it
to stop injury. It is a support. All support socks and knee braces
are meant to support the body. They cannot prevent further injury.
Make sure you do not exercise when your body is not 100% next
story
|