What does a proper warm up consist of?

The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete.

What are the 5 components of a warm-up?

Terms in this set (5)

  • Pulse raiser. Eg- jogging and skipping. Slowly increases heart rate and body temperature.
  • Mobility. Eg-arm swing and hip circles. …
  • Dynamic movement. Eg-shuttle runs. …
  • Stretching. Eg-groin walk and open and close the gate. …
  • Skill rehearsal. Eg-passing drills for football.

What should a warm-up include?

A warm-up for light physical activity will take around 10 minutes and involve light aerobic activity and some dynamic stretching movements appropriate for the activity you’re about to perform. This could include: fast-paced walking. walking up and down stairs.

What are the 3 steps for a proper warm-up?

3 STEPS TO BUILD A SMART WARM-UP ROUTINE DURING TRAINING SEASON

  1. STEP 1: START GENTLY AND BUILD GRADUALLY – 10-20 MINUTES. First, you’ll want to wake up your body gently. …
  2. STEP 2: INCREASE HEART RATE AND PACE MODERATELY – 10-20 MINUTES. …
  3. STEP 3: BUILD HEART RATE UP TO RACE LEVEL – 10-20 MINUTES.

What happens during a proper warm-up?

A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure.

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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.

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.

Should I stretch or warm-up first?

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance.