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It is very important to warm up before taking vigorous exercise. By spending between five and ten minutes warming up you prepare your body for exercise, which helps to prevent muscle tears and strains occurring during the work-out. By doing 6-8 gentle warm-up exercises all your major muscle groups will be stretched, ready for action, but don't get carried away and do exercises like press-ups or pull-ups which will build lactic acid in your muscles and create an "oxygen debt" - not a good start to your work-out. You must stick to low-intensity exercises that will not tire your muscles. 1 Arm circling Stand with your feet apart, trunk upright, and circle your arms so they almost touch your ears. Repeat 10-15 times.
2 Trunk turning and arm flinging Stand with your feet wide apart and gently turn your trunk to alternative sides with your arms outstretched. Repeat 10 times each side.
3 Side bends
With your feet apart and your hands on your hips, bend your trunk sideways while keeping your shoulders square to the front and your head up. Repeat 10 times each side.
4 Quadriceps stretch
Stand on one leg and bend your other knee up while holding your ankle. Pull gently towards your buttock for a gentle stretch and repeat three times for each leg.
5 Knee to chest
Standing on one leg, pull alternate knees into your chest with your arms. Keep your trunk upright and pull in for 8-10 seconds. Repeat six times on each leg.
6 Calf stretch
Place one foot behind the other with your feet parallel and the heel of your back foot flat on the ground. Bend the forward knee gently until you feel it lightly stretched. Hold for a count of 10 and repeat three times on each leg.
7 Hamstring Stretch
Stand on one leg and place the other in front on a support. Bend forward from the waist and reach forward towards the raised foot until you feel a gentle stretch. Hold for a count of 10 and repeat three times on each leg.
8 Warm-up jog Take an easy jog for 2-3 minutes with one or two short sprints. This completes the warm-up, easing your body into the physical activity in a safe and enjoyable manner.
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Email: yourpersonaltrainer@ic24.net
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