SABINA RUBIO SÁNCHEZ

THE WARM-UP
SABINA RUBIO SÁNCHEZ
What’s a warm-up?

A warm-up is a gentle, slow

exercise at the beginning of a
workout which prepares muscles,
the heart rate, blood pressure
and body temperature for
physical activity
SABINA RUBIO SÁNCHEZ

ALWAYS WARM-UP
FIRST

AND COOL DOWN

AFTERWARDS
 Why?
Warm-up – gradually gets your body
ready for the training.

There are
three main
reasons
1) It increases the temperature of
your body,

and increases blood flow

to the muscles.
2) It stretches the muscles and moves the
joints

so you are ready for the job,

and less likely to injure yourself.
3) It concentrates the mind on the training
or sport.
 THE MAIN BENEFITS OF A
PROPER WARM-UP

1. Increased muscle temperature.

A warmed muscle both

contracts more forcefully
and relaxes more quickly.
2. Increased body temperature.

This improves muscle

elasticity, also reducing
the risk of strains and pulls.
 3. Blood vessels dilate.
This reduces the resistance to blood flow
and lowers stress on the heart.
4. Improved range of motion.
The range of motion around a joint is
increased.
5. Mental preparation
PARTS OF THE GENERAL
WARM-UP
1) Join mobility
2) Aerobic activity

3) Stretching
1) Joint movements.
Move or rotate your joints, starting either
from your toes and working your way up,
or from your fingers and working your way
down.
 You should move the following joints
(in the order given, or in the reverse order):

• fingers
• wrists
• elbows
• shoulders
• neck
• trunk/waist
• hips
• knees
• ankles
• toes
2. Aerobic activity.
You should engage in at least five minutes of
aerobic activity such as jogging, jumping
rope,walking fast or running exercises or any
other activity that will cause a similar increase
in your cardiovascular output (i.e., get your
blood pumping).
 3. Stretching
You should engage in some slow,
relaxed, static stretching. Hold each
stretching exercise for 20-30 seconds.
 You should stretch the following
muscles
• sides (external obliques)
• neck
• forearms and wrists
• triceps
• chest (pectoralis major)
• buttocks (gluteus)
• groin (adductors)
• thighs (quadriceps and
abductors)
• calves (gastrocnemius
and soleus)
• shins (tibialis anterior)
• hamstrings (rectus
femoris)
 Finally

• Your warm-up should last for 10 to 15

minutes.