Exercise Warm Up And Cool Down Routine



The best exercise warm up routine is to do the same activity as the intended workout. However, we should do the workout at a slow pace and low intensity for the first 5-minutes. Over the 5-minute period, we should slowly increase our speed and intensity to workout levels. The pace of all our workouts should be slow-fast-slow.

At the end of the workout, we should not completely stop the activity. We should slow down our pace and intensity over a 5-minute cool down period. Once we are finished with the cool down period, our body is ready for a flexibility workout. Our muscles are still warm and flexible, and are least likely to be injured by a flexibility routine at this point.

We should do all flexibility workouts slowly and never to the point of discomfort. We should try to hold each position for 8 to 10 slow breaths.

Calf Stretch

This activity really helps to stretch the calf muscle.

  1. Stand upright about arms length from a wall or tree
  2. Support yourself on the wall with your arms with elbows slightly bent
  3. Move your right leg back 1 to 2 feet
  4. Keeping both heels flat on the ground or floor, lean slowly forward until you feel your calf stretch
  5. If you feel discomfort, move back a little
  6. Try to hold this position for 8 to 10 slow breaths
  7. Repeat this procedure with the left leg

Full Bend

If you let your head and shoulders hang loosely down toward the ground, you will find that this activity relieves tension in your neck and shoulders. This routine also will stretch your back and hamstring muscles.

  1. Stand erect with your feet together and knees slightly bent
  2. Lean forward from the waist and let your arms and head hang loosely toward the ground
  3. You do not have to touch your toes
  4. Try to hold for 8 to 10 breaths
  5. Slowly stand erect and repeat the procedure

Single Leg Stretch

I love doing this activity to stretch out my lower back muscles. It really does help relieve lower back tension.

  1. Lie on your back with arms at your sides and legs together
  2. Breathe out completely
  3. Lift your chin to your chest
  4. While keeping your left leg extended on the floor, breathe in as you bend your right knee
  5. Grasp your right shin with both hands and squeeze your right knee to your chest
  6. Try to hold for 8 to 10 breaths
  7. Lower your head, leg and arms back to the floor
  8. Repeat this procedure with your left leg

Double Leg Stretch

Use the same procedure as the Single Leg Stretch except lift both legs at the same time.

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