WARM UP

The Warm Up

A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity.

A warm-up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.

Benefits

• Increased heart rate.

• Increased production of synovial fluid located between the joints to reduce friction.

• Enables oxygen in the blood to travel with greater speed.

• Increase of temperature in the muscles.

• Increase of muscle metabolism.

The fist part of the warm up is “SRETCHING MUSCLES”

We should stretch the muscles in order. Normally we start stretch from the feet to the head.

1. ANKLES

Do circles with one feet and after with the other.

2. LEGS

Move your leg out in front and back.

Move your leg from one side to other.

3. HIPS

Move your body doing circles with hands on waist.

4. ARMS

5. HANDS

In this picture you can see how to stretch hands but you can do circles with hands together.

6. SHOULDERS

Shoulders up and down.

7. NECK

Move your neck from one side to other.

The second part of the warm up is “ACTIVATION”

You should run in diferents ways. For example:

• Forward• Backward• Knees up• Jumping • Sideways

DO THIS IS HEALTHY

• Regular exercise is an important part of a healthy lifestyle. People who lead an active life are less likely to get ill and more likely to live longer. Exercise not only makes you physically fitter, it also improves your mental health and general sense of wellbeing.