Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
SlideShare a Scribd company logo

Warmup

•Download as PPTX, PDF•
•

The document provides guidance on warm up exercises to prepare for workouts and prevent injuries. It recommends starting with a 5-10 minute light walk or other general warm up activity to get blood circulating. Then do flexibility and stretching exercises, followed by 5 or more minutes of stretching after each workout as well. Resting heart rate ranges are also shown for men and women of different ages and fitness levels, with fitter individuals generally having lower resting heart rates.

1 of 5
Check out some great warm up exercises to help get you ready to workout. With warm-up stretches, you help to prepare the muscles for action, to hopefully prevent injuries like torn muscles! 1) Warm up 2) Flexibility exercises 3) Stretch
Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. These exercises are part of your warm up and should be done after you have warmed up with 5 to 10 minutes of easy walking Start off right and take the time to stretch AFTER every workout. In the beginning stretches should take at least 5 minutes. As you increase distance and pace you will probably need to stretch longer.
1)General/non-specific warm-ups. Muscle temperature is increased in a more effective manner than that afforded by passive warm-ups. The physiological benefits directly related to increased muscle temperature and better circulation are derived. The main benefit from a general warm-up may be the reduction in injury potential. 2)Specific warm-ups. These produce major performance benefits if specific activities that simulate competition actions and intensities are included,If a specific warm-up was attempted without adequate general preparation then the likelihood of injury is increased.
A normal resting heart rate can range anywhere from 40 to 100 beats per minute. Below is a chart relating resting heart rate and fitness level. As can be seen on this chart, your resting heart rate can vary with your fitness level and with age — the fitter you are, generally the lower the resting heart rate. Resting Heart Rate for MEN Age 18-25 26-35 36-45 46-55 56-65 65+ Athlete 49-55 49-54 50-56 50-57 51-56 50-55 Excellent 56-61 55-61 57-62 58-63 57-61 56-61 Good 62-65 62-65 63-66 64-67 62-67 62-65 Above Average 66-69 66-70 67-70 68-71 68-71 66-69 Average 70-73 71-74 71-75 72-76 72-75 70-73 Below Average 74-81 75-81 76-82 77-83 76-81 74-79 Poor 82+ 82+ 83+ 84+ 82+ 80+
Resting Heart Rate for MEN Age 18-25 26- 35 36-45 46-55 56-65 65+ Athlete 49-55 49- 54 50-56 50-57 51-56 50-55 Excellent 56-61 55- 61 57-62 58-63 57-61 56-61 Good 62-65 62- 65 63-66 64-67 62-67 62-65 Above Average 66-69 66- 70 67-70 68-71 68-71 66-69 Average 70-73 71- 74 71-75 72-76 72-75 70-73 Below Average 74-81 75- 81 76-82 77-83 76-81 74-79 Poor 82+ 82+ 83+ 84+ 82+ 80+ Resting Heart Rate for WOMEN Age 18-25 26-35 36-45 46-55 56-65 65+ Athlete 54-60 54-59 54-59 54-60 54-59 54-59 Excellent 61-65 60-64 60-64 61-65 60-64 60-64 Good 66-69 65-68 65-69 66-69 65-68 65-68 Above Average 70-73 69-72 70-73 70-73 69-73 69-72 Average 74-78 73-76 74-78 74-77 74-77 73-76 Below Average 79-84 77-82 79-84 78-83 78-83 77-84 Poor 85+ 83+ 85+ 84+ 84+ 84+

More Related Content

Warmup

  • 1. Check out some great warm up exercises to help get you ready to workout. With warm-up stretches, you help to prepare the muscles for action, to hopefully prevent injuries like torn muscles! 1) Warm up 2) Flexibility exercises 3) Stretch
  • 2. Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. These exercises are part of your warm up and should be done after you have warmed up with 5 to 10 minutes of easy walking Start off right and take the time to stretch AFTER every workout. In the beginning stretches should take at least 5 minutes. As you increase distance and pace you will probably need to stretch longer.
  • 3. 1)General/non-specific warm-ups. Muscle temperature is increased in a more effective manner than that afforded by passive warm-ups. The physiological benefits directly related to increased muscle temperature and better circulation are derived. The main benefit from a general warm-up may be the reduction in injury potential. 2)Specific warm-ups. These produce major performance benefits if specific activities that simulate competition actions and intensities are included,If a specific warm-up was attempted without adequate general preparation then the likelihood of injury is increased.
  • 4. A normal resting heart rate can range anywhere from 40 to 100 beats per minute. Below is a chart relating resting heart rate and fitness level. As can be seen on this chart, your resting heart rate can vary with your fitness level and with age — the fitter you are, generally the lower the resting heart rate. Resting Heart Rate for MEN Age 18-25 26-35 36-45 46-55 56-65 65+ Athlete 49-55 49-54 50-56 50-57 51-56 50-55 Excellent 56-61 55-61 57-62 58-63 57-61 56-61 Good 62-65 62-65 63-66 64-67 62-67 62-65 Above Average 66-69 66-70 67-70 68-71 68-71 66-69 Average 70-73 71-74 71-75 72-76 72-75 70-73 Below Average 74-81 75-81 76-82 77-83 76-81 74-79 Poor 82+ 82+ 83+ 84+ 82+ 80+
  • 5. Resting Heart Rate for MEN Age 18-25 26- 35 36-45 46-55 56-65 65+ Athlete 49-55 49- 54 50-56 50-57 51-56 50-55 Excellent 56-61 55- 61 57-62 58-63 57-61 56-61 Good 62-65 62- 65 63-66 64-67 62-67 62-65 Above Average 66-69 66- 70 67-70 68-71 68-71 66-69 Average 70-73 71- 74 71-75 72-76 72-75 70-73 Below Average 74-81 75- 81 76-82 77-83 76-81 74-79 Poor 82+ 82+ 83+ 84+ 82+ 80+ Resting Heart Rate for WOMEN Age 18-25 26-35 36-45 46-55 56-65 65+ Athlete 54-60 54-59 54-59 54-60 54-59 54-59 Excellent 61-65 60-64 60-64 61-65 60-64 60-64 Good 66-69 65-68 65-69 66-69 65-68 65-68 Above Average 70-73 69-72 70-73 70-73 69-73 69-72 Average 74-78 73-76 74-78 74-77 74-77 73-76 Below Average 79-84 77-82 79-84 78-83 78-83 77-84 Poor 85+ 83+ 85+ 84+ 84+ 84+