How to Warm Up Before Exercise

Some of us become weekend warriors, plunging into an exercise program in an effort to get fit and stay healthy. Without proper warm-ups and precautions, however, our exercise programs can do more harm than good. Forget about "no pain, no gain" and start within your limits.

Instructions

Difficulty: Easy

1. Warm up before you begin by stretching slowly. Never "bounce" while you are stretching. Each movement should be slow and steady. Also, a 5-minute walk, indoors or out, is an easy warm-up exercise.
2. Sit in a chair and raise one foot in front of you until it is perpendicular to the ground. Repeat 10 times, and then switch to the other foot.
3. Stand next to a counter or chair with your feet about shoulder-width apart. Hold the chair or counter for balance with your left hand. Bend your right leg backwards from the knee and grasp your right ankle in your right hand until your thigh is parallel to the ground. Don't force the movement. Stand up straight. If you can't grasp your ankle, just try to get your leg as close as possible to perpendicular. Hold the stretch for a slow count of 20 to 30, then switch legs and repeat.
4. Breathe. Don't hold your breath while exercising. Breathe out as you lift a weight or exert the most force. Breathe in during the relaxed part of the movement. You should be able to talk while you are working out. If you are too short of breath to talk, you may be overdoing it. Slow down.
5. Move smoothly and steadily during warm-ups and exercise. Avoid jerky movements that could pull a muscle. Don't lock your arms or legs. Always keep a slight feeling of relaxation in the knees and elbows.

Tips & Warnings

• Some slight soreness or fatigue is normal after exercise, particularly if you are beginning. However, soreness of the joints or muscles is not normal and could mean that you have done a movement incorrectly or for too long.