5-Minute
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Whatever exercise you choose to do, a warm up routine should be your first step.
Warming up before exercising is important to increase blood flow to your muscles as well as loosening up muscles and tendons to prevent injuries.
In addition to being sore, an injured muscle or tendon can set you back on your fitness program until you are healed.
If you've ever been injured due to not warming up before exercise, you know it's well worth the extra few minutes it takes!
You don't need to spend lots of time on this part of your workout - just 5 to 10 minutes is all it takes to get your body prepared for a great workout.
If you plan to do aerobic exercise such as jogging, begin with the stretches below, then add a few minutes of walking to your warm up. Start at a comfortable walking pace, then increase your speed so you are walking briskly but still not jogging. Allow a full 5 minutes of walking gradually increasing your speed before moving into your jogging workout.
Basic Warm Up Exercises
Here's a basic warm up routine that will help to get you ready for your workout. When you do these stretches, never bounce. Instead stretch only as far as you can go and hold that position.
1. Stand with your feet about a foot apart and your hands on your hips. Keeping your knees bent slightly, tilt your head to the left. Gently roll your head to the right, trying to keep your chin down near your chest, then roll back. You should feel the stretching in your neck. Do this exercise 10 times.
2. Standing with your feet about a foot apart and your arms at your sides, pull your right shoulder up and forward, then roll it back and down, bringing it around in a full circle. Do this move 10 times, then repeat on the left side. Finally, repeat the exercise with both shoulders together for 10 more repetitions.
3. Standing with your feet about two feet apart and your arms at your sides, bend sideways to the right as far as you can go gently pulling your left arm overhead and to the right. You should feel this stretch on your left side. Hold this position for a count of 10 and then repeat on the other side.
4. Sit on the floor with your legs wide apart. Gently bend over your right leg and with your left arm overhead, try to touch your right foot. If you can't reach, just go as far as you can. You should feel this stretch both in your legs and your side. Hold this stretch for about 10 seconds, then repeat on the other side.
5. Sit on the floor with your legs wide apart. Gently bend forward as far as you can go, feeling the stretch in your inner thighs. Hold this position for about 10-20 seconds.
6. Stand with your feet about a foot apart and your arms at your side. Clasp your hands behind your back and bend forward from the waist so you are facing the floor. While you bend forward, bring your arms over head with your hands still clasped. Your should feel this stretch in your shoulders and upper back. Hold this position for 20 seconds. Slowly come back up to starting position.
This basic warm up routine will get your body prepped for exercise and also get you in the mindset for a great workout!
Now you're ready to exercise...if you're just starting out, the
beginner exercise routine
is for you. Start slowly and work up to a higher level.
If you're more experienced, the
intermediate workout
will be more of a challenge.
Either way, the most important thing is to get started and keep moving!
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