This usually lasts around five minutes and is important because: It raises the body temperature and heart rate, which helps to warm the muscles. Muscles react and contract faster when they are warm. It increases the blood supply to the working muscles (more oxygen getting to the working muscles)

Pulse raiser – This is light exercise that slowly increases the heart rate and gradually increases body temperature. For example, jogging, skipping, cycling.

The pulse raiser is the first part of a warm-up and can be any activity which can be used to gradually increase the heart rate. Jogging is a good example because it requires no equipment at all and can begin at a very slow speed and gradually increase. Other good choices are cycling and skipping.

There are three primary phases in the cool down period:

• 1: Immediate Phase. The immediate phase occurs right after the run, when the heart rate is still elevated and muscles are fatigued.
• 2: Intermediate Phase.
• 3: Late Phase.

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

7 Most Effective Exercises

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories.
2. Interval training.
3. Squats.
4. Lunges.
5. Push-ups.
6. Abdominal Crunches.
7. Bent-over Row.

Dynamic Stretching (Video)

• Side Shuffle.
• Carioca.
• Backpedal Jog.
• Walking Knee to Chest.
• Lunge Walk with Twist.
• Straight Leg Kick.
• Heel-to-Rear Jog.
• Power Skip Plus Reach.

verb. warmed up; warming up; warms up. Definition of warm up (Entry 2 of 2) intransitive verb. : to engage in exercise or practice especially before entering a game or contest broadly : to get ready.

The purpose of a warm up is to prevent injury by increasing the body’s core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase range of motion and mentally prepare you for exercise.

Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement.

Warming up shows your body some love. As your body temperature increases you’ll loosen your joints and increase blood flow to your muscles. That means less stress on joints and tendons. Warm, well-lubricated joints prepare the body to execute sudden and/or explosive movements with ease.

Zone 1 is the place where you gently warm the muscles, elevate the heart rate, and prepare the body for the workout to come. You can easily talk, the body starts to perspire, and the effort is enough to feel like you are getting warm. Generally this is about 60-70% of your HRR.

You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.