Aerobics: Getting Ready to Exercise

Do you feel that your limbs are locked when you start exercising, you can't seem to stretch as much as you normally should, and there's too much pressure on your muscles? Well, you obviously haven’t warmed up properly. Warm ups are certain light exercises done to prepare the body for more rigorous activity.

Your body needs a warm up :

• To increase the amount of oxygen for the muscles. This is done by raising body temperature.
• To increase the tendency of muscles to use this oxygen. This is done by raising the temperature of the muscles.
• To enable the muscles to contract more, so that they get more power and endurance.
• To prepare the body for increased cardiovascular activity.
• It decreases the chances of muscular injury and soreness.
• It protects the heart from sudden strain.
• It enables deep & thick muscular groups to raise their temperature without much fatigue.
• It helps in body coordination by familiarizing the body to certain future exercise patterns.
• It decreases pulmonary resistance between the cardiovascular and muscular network.

Besides your body, even your mind needs to get used to the idea of exercising . This will help

You become comfortable with the time, space, and motion elements.
You become aware of the limits to which you can push yourself.
You realize the value of progressing gradually in an exercise programme.
You realize the parameters on which you’ll judge your progress.
You begin to regard the warm-up phase as just one part of the exercise programme.
Warming up gets your body ready for the physical demands which exercise will make.

But remember to observe certain precautions.

• Make sure you drink plenty of fluids. If you feel any pain or pressure in the centre of the chest, left arm, fingers or throat, stop exercising immediately.
• Stop immediately if, at anytime, during your exercise you feel any pain or pressure in the centre of the chest, left arm, fingers, or throat; or feel dizzy, faint or nauseated..
• Start by warming up your feet, even before the formal warm up.
• Avoid jerky or excessively bouncy movements. Stretch slowly and with controlled movements.
• Try to include those exercises which isolate the lower back and hamstrings, but only if you are able to do them progressively and smoothly. Avoid exercises that cause joint pain.