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.
(see article on dangers of over exercising)
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
some examples of stretches by clicking on the men
and women's sections above.
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%
