Preparing for Your Workout
Tips for Warming Up, Cooling Down, and Stretching Out
Warm-up
Warming up before any physical activity prepares the body for the workout. Warm-up movements deliver nutrient-rich blood to areas about to be exercised, warm the muscles, and lubricate the joints. By warming up, not only do you improve your performance, but you also reduce the risk of injury.
Follow these simple warm-up steps:
- Start your workout session by doing a light form of exercise, such as walking, for about five to 10 minutes.
- Then stretch the major muscle groups, including your thighs, buttocks, back, chest, and shoulders.
Cooldown
After your workout, spend another five to 10 minutes cooling down to lower your heart rate. Your cooldown should include five minutes of cardiovascular exercise at a slower pace. Once your breathing returns to normal, perform five minutes of gentle stretching. Cooling down properly helps reduce the risk of injury and muscle soreness.
If your exercise time is limited, shorten your workout, not your cooldown .
Stretching Exercises
Remember these stretching tips:
- Do not bounce or bob when you stretch — this is not effective and can cause injury.
- Stretch slowly to the point where a slight tension, but not pain, can be felt in the muscle.
- Never stretch torn or injured muscles unless you have consulted your health care provider.
- Hold each stretch for 20 to 30 seconds.
- When applicable, complete each stretch for both sides of your body.
Thighs
Thighs
- Stand on your left foot, using a wall or chair for support, if needed.
- Pull the heel of your right foot toward your buttocks; hold your right ankle with your right hand; keep your back straight and knees together. Position yourself so that your body is in a straight line.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.
Hamstrings
Hamstrings
- Sit on the floor with your legs straight and apart in a straddle position.
- Extend your arms out in front of you and slowly lean over; reach as far as possible, bringing your chest down toward the floor.
- Hold for 20 to 30 seconds, then return to the starting position.
Calves
Calves
- Stand about two feet from a wall; face the wall, placing your hands on the wall.
- Stretch your right leg straight behind you, pressing your foot flat on the floor.
- Bend your left leg at the knee and lean into the wall.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.
Buttocks
Buttocks
- Lie on your back and bring your right knee up toward your chest.
- Place both arms around your knee.
- Hold for 20 to 30 seconds; keep your head, shoulders, and left leg in a relaxed position.
- Repeat with left leg.
Groin
Groin
- Sit on the floor with your back straight.
- Grab your ankles and bring them together toward your groin, holding your ankles with your hands.
- Apply downward pressure on your knees with your elbows.
- Hold for 20 to 30 seconds, then return to the starting position.
- Hold for 20 to 30 seconds, then release.
Shoulders and Chest
Shoulders and Chest
- Stand with your feet shoulder-width apart, chin down, and hands clasped behind your back.
- Pull your shoulders down and back so that your shoulder blades are touching.
- Tighten your abdomen so your lower back does not arch.
- Hold for 20 to 30 seconds.
Side Flexors
Side Flexors
- Stand with your feet shoulder-width apart.
- Bring your arms above your head, bending your elbows, and clasping your forearms with your hands.
- Bend slowly to the right, while reaching up with your left elbow.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.
Shoulders
Shoulders
- Stand with your feet shoulder-width apart.
- Reach up with your right arm and bend your right elbow; bring your hand behind your head and between your shoulder blades.
- With your left arm, reach up and grab your right elbow, pulling your elbow toward your head.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.
Pectorals (Chest)
Pectorals (Chest)
- Stand next to a wall with your right side facing the wall.
- Take one step forward with your right leg.
- Place your right hand on the wall parallel to the floor, with shoulder at slightly more than a 90-degree angle.
- Turn your upper body away from the wall.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.
Lower Back
Lower Back
- Lie on your back on the floor, with your hands behind your head, elbows on the floor.
- Keep your feet and legs together; bend your legs at the knees, so your thighs and calves are at a 90-degree angle.
- Roll both knees over to the floor on the right while keeping your shoulders on the ground.
- Hold for 20 to 30 seconds, then return to the starting position.
- Repeat with left leg.