What is the first stage of warm up?

What is the first stage of warm up?

Stage one: Raising the heart rate This is aerobic activity such as jogging. This usually lasts around five minutes and is important because: It raises the body temperature and heart rate, which helps to warm the muscles. Muscles react and contract faster when they are warm.

What happens if you don’t warm-up?

Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.

What are some examples of warm-up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

How do you warm up a set?

The Proper Warm Up Sequence Start off with 1 VERY light set of 10-15 reps. For this set you’d usually use just the bar (with no weight on it) or some VERY light dumbbells if it was a dumbbell exercise. If it’s a machine exercise, you’d put on some equally light and easy/insignificant amount of weight.

What are some dynamic warm up exercises?

Dynamic Warm-Up Exercises to Help Prevent Injury

• Heel Walks. This exercise will help improve the functional range of motion and stability of the ankle, as well as, strengthen the muscles around the shin to reduce shin splints.
• Toe Walks.
• Knee Hugs or Knee to Chest Walks.
• Walking Quad Stretch.
• Inverted Hamstring Stretch.
• Rotational Lunge.
• Lateral Lunge.
• Spiderman Lunge.

What are some good dynamic exercises?

Dynamic Stretching (Video)

• Side Shuffle. This stretch can help protect against groin and outer hip injuries.
• Carioca. This stretch helps improve flexibility in the leg muscles.
• Backpedal Jog. This stretch warms up the hip flexors and abs.
• Walking Knee to Chest.
• Lunge Walk with Twist.
• Straight Leg Kick.
• Heel-to-Rear Jog.
• Power Skip Plus Reach.

What does dynamic warm up mean?

To simplify, a dynamic warm-up is a sequential series of movements performed prior to physical activity. It aims to increase blood flow to the muscles, increase functional mobility, maximize available flexibility of the entire body and prepare the body for activity.

Do a 5 minute cooling down exercises?

For everyone

• Light jogging or walking. This is one of the most straightforward ways to cool down.
• Upper body stretch. From a standing or seated position, interlace your fingers and press your palms up toward the ceiling.
• Seated Forward Bend. Share on Pinterest.
• Knee-to-Chest Pose.
• Reclining Butterfly Pose.
• Child’s Pose.

Which of the following is the benefit of dancing?

Health benefits of dancing improved condition of your heart and lungs. increased muscular strength, endurance and motor fitness. increased aerobic fitness. improved muscle tone and strength.