Transcript The Importance of Warming Up

OUTLINE
• COMPONENT OF A COMPLETE WORKOUT
• WHY YOU SHOULD WARM UP
• PHASES OF A WARM UP
• OTHER TYPES OF STRETCHES
• MAJOR MUSCLE GROUPS
COMPLETE WORKOUT
Component
Type of Activity
Warm-Up
Cardiovascular,
stretch, low level
calisthenics,
walking
Workout
Cardiovascular
Conditioning
Muscular
Conditioning
Cooldown
Walking, stretching
Time
10 minutes
20-50 minutes
15-30 minutes
5-10 minutes
WHY IS IT IMPORTANT TO WARM UP?
• TO RAISE YOUR HEART RATE GRADUALLY
• TO INCREASE YOUR MUSCLE TEMPERATURE
• TO MINIMIZE INJURIES
• HELP REDUCE MUSCLE SORENESS
PHASES OF WARMING UP
CARDIOVASCULAR PHASE
• GRADUALLY INCREASES YOUR HEART RATE AND
BODY TEMPERATURE
• EXAMPLES: JOGGING, RUNNING IN PLACE,
TREADMILLS, STATIONARY BIKE, WALKING, EASY
AEROBICS
MUSCULAR-SKELETAL PHASE
• LOOSENS UP THE MUSCLES AND CONNECTIVE
TISSUE
• EXAMPLES: STATIC STRETCHING – EXERCISES
THAT STRETCH MUSCLES SLOWLY, SMOOTHLY
AND COMPLETELY
OTHER TYPES OF STRETCHES
• DYNAMIC STRETCHING – A TYPE OF SPORTS
FITNESS ROUTINES IN WHICH MOMENTUM AND
ACTIVE MUSCULAR EFFORT ARE USED TO
STRETCH AN THE END POSITION IS NOT HELD.
• “STRETCHING ON THE MOVE”
• BALLISTIC STRETCHING – THIS REQUIRES A
BOUNCING MOTION WHICH IS HARMFUL. AVOID
THIS TYPE OF STRETCHING.
MAJOR MUSCLE
GROUPS
•
•
•
•
•
•
•
•
SHOULDERS
ARMS
CHEST
ABDOMEN
BACK
BUTT
THIGHS
CALVES
ANY QUESTIONS?