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Warm Up Exercises

Wednesday, October 31st, 2007 by Carol

To avoid muscle and joint injury, it is important to carry out warm up and stretching exercises prior to any workout. However, there are a number of preventative practices that you should carry out as a matter of necessity if you are going to pursue any type of physical activity. To increase your flexibility and to avoid injuries, stretch before and after workout.

By allowing this five minute period at the end of an exercise routine will increase muscle flexibility, well beyond the physical activity period and lessen the chance of injury after the workout. For most warm-ups it is quite acceptable to hold a stretching position for twenty seconds but to really extend the muscles groups and joint flexibility, this should be lengthened to one minute.

Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly which is more appropriately termed bouncing while in a position. Some people have injured themselves because they extend beyond their limits and do not hold the stretched position for a few seconds before returning slowly.

If you work the exercises in stages it will be easier and build up to the hardest stretches as you warm-up, this will also ensure all your muscles receive equal attention. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching and stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it; then, do the same to the sides and the back of the head.

If you carry out regular stretching you will be surprised just how flexible your body becomes and it will increase your ability to perform certain training. Never try to compete with the abilities of others as this is a sure way to injure yourself, eve if not at the time, you will almost certainly feel it later when you body has cooled down.

There is no set standard you have to achieve each time you attend the gym, just work to your abilities each time, you will know when it does not feel right to continue so listen to your body as no-one is at their peak every time they workout. Going to the gym every other day is the best way as you can rest all your muscles at the same time and give them a chance to recover and grow before you return for another workout.

The best exercises you can perform at the gym are those that will help your heart, lungs and stamina; called aerobic exercises they can include a whole host of regimes including running, stepping, rowing plus many more, all of which need large amounts of oxygen in the blood. Music may help you when you want to train for longer periods or to increase your intensity and the latest lightweight portable mp3 players are ideal for this.

Just make sure that you brought your headset with you so you wouldn’t disturb people who may prefer not to listen to your music while exercising. Apart from preventing injuries and increasing your limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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