Always make sure you warm up before taking part in any exercise. The advantages are that it prepares you for the training ahead. Prevents injuries and also focuses the mind on the tasks you are about to perform. As you warm up the body temperature is raised. This can contribute to improved performance. The body can be up to 20% stronger after a proper warm up compared to a pre-warm-up state.

As the body warms, muscles, tendons and ligaments stretch and this can prevent strains and tears to muscles and tendons. Most people feel a lot more co-ordinated after warming up. Starting to perspire is a sure sign that you have reached the correct body temperature. This will normally occur after 10-20 minutes low to moderate exercise.

Age, physical condition and environment will effect when you start to perspire. If, you are in a cold environment, it will obviously take longer for your body core temperature to rise, as opposed to being in a warm environment. The best way to warm up is on some form of stationary cardiovascular equipment such as a bike, rower to treadmill. Aim for at least 10 –15 minutes activity, start out slowly and increase your work ate and pace until you can maintain it steadily for the rest of the warm-up.

If, you train at home, or do not have access to any of the cardiovascular equipment mentioned, the warm up should start with slow jogging, running or walking for 5-10 minutes. Make sure you follow this with a series of stretches, and some callisthenics.

Callisthenics should be performed starting with the neck, shoulders and arms, then stomach , legs and back. Stretching should only be done AFTER a warm up as cold muscles are harder to stretch and thus subject to injury. Make sure to relax, shake out the limbs to assist with the process of warming up. Make sure to concentrate and focus the mind towards what training you will do next, it’s a good time for some self motivation and goal setting for your workout.

The Warm down

A warm down begins with 4-5 minutes of light exercises, such as low velocity cycling, rowing or jogging. This is beneficial to the muscles as it provides them with more oxygen, restores energy levels back to normal quicker, and assists in slowing down respiration. Again, shaking the limbs will assist with the relaxation process.

Warm Up