What should be included in a warm up

During this part of the warm-up, gentle static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes. Static stretching is performed by placing the body into a position whereby the muscle; or group of muscles to be stretched is under tension.

Both the opposing muscle group the muscles behind or in front of the stretched muscle , and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and associated soft tissue to lengthen.

This second part of an effective warm-up is extremely important in the prevention of muscle and tendon injuries, as it helps to lengthen both the muscles and tendons, which in turn allow your limbs a greater range of movement. The above two steps form the foundation for a complete and effective warm-up. It is extremely important that these two elements be completed properly before moving on to the next two elements. The proper completion of elements one and two, will allow for the more specific and vigorous activities necessary for elements three and four.

In this part, the athlete is specifically preparing their body for the demands of their particular sport.

During this part of the warm-up, more vigorous activity should be employed. Activities should reflect the type of movements and actions that will be required during the sporting event. Finally, a correct warm-up should finish with a series of dynamic stretches. However, this form of stretching carries with it an increased risk of injury if used incorrectly.

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. Dynamic stretching is just as useful for muscular conditioning as it is for flexibility, and is best suited for well trained athletes.

Dynamic stretching should be incorporated after a high level of general flexibility has been established. This is the final part of the warm-up and should result in the athlete reaching a physical and mental peak.

At this point the athlete is most prepared for the rigors of their sport or activity. The above information forms the basis of a complete and effective warm-up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm-up. I am also well aware that this is not always possible; or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm-up accordingly.

For instance, the time you commit to your warm-up should be relative to your level of involvement in your particular sport. So for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm-up.

As you can see, an effective warm-up involves more than just a few laps around the track, or a leisurely swim up and down the pool. So get serious about your warm-up and apply these 4 steps to reduce your risk of injury and improve your athletic performance. Department of Health and Human Services. Physical activity adult. Rochester, Minn. Van Horren B, et al. Do we need a cool-down after exercise?

A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine. Popp K, et al. Pre- and post-activity stretching practices of collegiate athletic trainers in the United States. See also 10, steps 5K training schedule Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?

Check your arch Buying new workout shoes? Get the right fit Choose the right walking shoes Cycle your way to better health Do you need to warm up before you exercise? Elliptical machines: Better than treadmills? Exercise: Are you working hard enough? Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need?

Exercise intensity Exercising: Does taking the stairs count? Take it up a notch Focus on fit when shoe shopping Walking schedule Healthy heart for life: Avoiding heart disease How much exercise do you need?

Interval Training Kids and exercise Vary your cardiovascular workouts Exercise and opioids Interval training Aquatic exercises Step it up with an activity tracker The real secret to a healthy heart Time for new walking shoes? Tired of walking alone? Team up! Walking for fitness: Overcoming setbacks Walking for fitness: Staying motivated Walking for fitness: Warm up, cool down Walking group Walking and trackers Walking poles Walking shoes Walking for fitness Walking with ankle weights?

Want a strong brain? Want to get more active? Try an activity tracker Want to maximize your daily walk? Weighted hula hoops: Hoopla or good exercise? What's in an athletic shoe? Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Planks are an excellent warmup for building core and back strength, as well as improving balance and posture.

This exercise works your lower body and can help strengthen your legs, glutes, and hips. You can make the first few lunges easier by only going halfway down, and then progress to the full lunge. This classic exercise works your upper body, core, and glutes. To make it less challenging, you can do pushups on your knees. Depending on the space you have available, you can jog in place or run back and forth. Do each segment of this exercise for 30 seconds to 1 minute.

You can reduce the intensity of this exercise by doing it at a walking pace. Try to spend at least 5 to 10 minutes warming up. The more intense your workout is going to be, the longer your warmup should be.

Although often overlooked, warmup exercises are an important part of any exercise routine. Your body needs some kind of activity to get your muscles warmed up before you launch into your workout.

Warming up can help boost your flexibility and athletic performance, and also reduce your chance of injury. Tricep stretches improve your flexibility, help strengthen your muscles, and can help you avoid injuries.

Here are four stretches that you can do at…. Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help….

Although running and plyometrics are fan faves, high-impact cardio isn't always appealing — or possible. If you need something low impact, look no…. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles.