Kenneth Gardner

The importance of warming up prior to exercising cannot be overemphasised. A warm-up period should be included in every training session and before preparing for a competition. A warm-up routine should start slowly and systematically and gradually involve all muscles and body parts which are to be exercised.

The benefits of warming up before exercising are numerous. It increases muscle temperature, energy metabolism, tissue elasticity, cardiac output, peripheral blood flow and heart and respiratory rates. Warming up also improves the function of the central nervous system and the transportation of oxygenated blood to muscles.

In addition to all the many physiological benefits, warming up helps to prepare us mentally for the task at hand. When we warm-up, the chances of sustaining injuries are also greatly reduced and if we are competing, it will increase our chances of winning.

Vigourous session

Warming-up is specially tailored for the activity that follows it. The total warm-up period will depend on how long we plan to exercise as well as how vigorous the exercise session will be. The longer the break between the warm-up and the main part of our exercise routine or competition, the slower our heart rate becomes. A lowered heart rate will slow down the transport of oxygen to the muscles of your legs and arms and ultimately reduce the amount of work they can do.

Warming-up can be any physical activity that gradually increases our heart rate, breathing rate and body temperature; if the routine includes stretching, then this should be done when the muscles are warm. Warming up circulates the blood through all the muscles, providing them with greater flexibility for stretching.

Stretching is a critical part of any exercise prescription. Stretching makes the muscles stronger and healthier and so they respond better to exercise and are less prone to injury.

Although it is important to warm-up all muscles, individuals are encouraged to do this in their own time and ease into the exercises. Sharp, sudden movements can cause damage or injury to muscles, tendons and joints. It is also important to maintain steady breathing while stretching. Breathe in through the nose and exhale through the mouth.

Stretching exercises

Here is a combination of stretching activities to add to your warm-up routine.

Arms overhead stretch

Stand with feet turned out, arms loose at side and shoulders relaxed.

Take deep breaths as you raise your arms overhead and keep shoulders down and abdomen pulled in.

Exhale and press arms to side.

Shoulder roll

Stand with abdomen in, feet turned out and arms at your side.

Lift shoulders up toward your ears, back and down in a smooth circular motion.

Keep head and neck steady.

Flat back

Stand with feet in parallel position, knees slightly bent, pelvis tilted forward so that the back is flat.

Bending from the hips, lean forward at a 45 degree angle.

Hold position and keep hands on thighs for support.

Lunge

Stand with feet wide apart and legs turned out.

Bend one knee and lunge to the side.

Place hand on your thigh for balance.

Stretch opposite arm to the side, level with your shoulder.

Shift weight smoothly to other side, bending the other knee and switching arm position.

Side reach

Bend knees to one side in lunge position.

Hand on hip, stretching opposite arm over head.

Hold for two counts.

Repeat on other side.

Alternate right and left 16 times, holding for two counts on each side.