Working within your limitsWorking within your limits

The warm up exercise protects the muscles, joints & heart from doing too much, too soon & so prevent the risk of injury

Prepares the body physiologically for exercise by increasing body temperature, stretching ligaments & muscles, & increasing flexibility

Performing sharp movements on cold joints & muscle tissue is one of the most common caused of sports injury

Muscle perform better & are less prone to injury when truly warm up

Progressing gradually with all new exercise programs allows the muscles to become accustomed to the new activity

Increase the blood flow to the musclesIncrease muscle elasticitySpeed up the nerve message system from the

brain to the limbsLubricate the jointsGently raise the heart rateIncrease mental alertnessIncrease the core body temperature

If devising your own warm up, make sure you include the following elements: Use light jogging/ walking to raise the temperature & breathing rate (2-3min) When you feel warmer, stretch the muscles you’re going to be using Rehearse the activity that is to follow by gently practicing the moves you will be doing & mobilizing the joints & limbs involved (1-2min)

The cool down aims to reduce any tension in the muscle as a result of the workout & it is also an excellent time to relax & improve your flexibility

Prevents pooling of the blood & enables the body to cool & return to a resting state

To circulate lactic acid (toxic to the muscle) to the liver

i. The from 5-10 min to cool down after working out

ii. Engaged in relaxing forms of exercise.iii. Activities can include slow jogging, walking

& stretching exerciseiv. Check heart rate which should show

recovery from acceleration during the work out.

Stretching during the warm up should be designed to prevent injury, prepare the body for more vigorous activity to follow & maximize performance through the range of movement required Elongates muscle tissues Muscle tissue that has been warmed & stretched is capable of greater work out-put Allows muscle tissue to work through full ROM with a decreased incidence of tissue damage

Stretching during the cool down phase of the activity should be regarded for the purpose of increasing muscle elasticity Stretching out all the major working areas of the body after intense exercise helps prevents muscle soreness (D.O.M.S)

The first step in preventing injuries associated with physical activity involves designing a well-planned fitness program

Avoid movements which is not suitable for your fitness level

DON’T do dangerous movement/exercise

Warm Up & Stretching (10-15 minutes)Cardio (20-30 Minutes)Cooling Down (5-10 Minutes)

Start slowly & progress gradually with any new exercise program

Make sure you warm up properly before every workout

Static stretch all major muscle groups before any fast, full range of movement exercising

Protect your spine & lower backDo a balance of extension & flexion exercises

for spinal mobility

Exercise gradually 3-5 times/week for a minimum 20 min each time

Drink a glass of cold water every 20 min of vigorous

exercise to prevent dehydrationInclude a cool down & stretching after

exercise program

Include cardiovascular, muscle toning, flexibility & spinal mobility work in your program

Wear good quality exercise shoeEat low fat, high complex carbohydrate dietVary your activity to beat boredom

Stretch your muscle beyond the point of pleasant comfort

Exercise vigorously in a very humid of very hot climate

Hold your breath during physical activityHyperventilate during exercise or at restWork through painExercise through illness or injury

Stand still immediately after vigorous activity Exercise on hard concrete surfaceExercise in crowded and poorly ventilated

roomsPerforms any danger exerciseSacrifice quality for quantity. Never exercise through fatigue

Working within your limitsWorking within your limits