WARM UP - nwleics.gov.uk€¦ · WARM UP AND COOL DOWN Always consider the ‘before you start’...
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WARM UP AND COOL DOWN Always consider the ‘before you start’ guidance ahead of exercising. It is important to do a warm-up to prepare your body and lower your chances of suffering injury. Completing a cool down also helps to reduce the chances of feeling any possible stiffness the next day. WARM UP Step one: Cardio Vascular To increase your heart rate use any of the cardio vascular machines, such as the seated bike, cross trainer, stepper or walker. Use one of these machines for three to five minutes at a steady pace until you start to feel warmer. Alternatively, go for a jog around the space. Step two: Mobility To mobilise your muscles and joints, pick two of the mobility exercises and perform ten repetitions. CARDIO VASCULAR COOL DOWN To gradually lower your heart rate choose any of the cardio vascular machines. Use one of these machines for two to three minutes at a slow pace until your heart rate feels slower. Alternatively, go for a slow jog or stroll around the space. MOBILITY Seated bike Cross trainer Stepper Walker Squat Lunge Shoulder circles Upper body rotation Make sure you perform the exercises with both sides of your body. REMEMBER Make sure you perform the exercises with both sides of your body. REMEMBER
Transcript of WARM UP - nwleics.gov.uk€¦ · WARM UP AND COOL DOWN Always consider the ‘before you start’...
WARM UP AND COOL DOWN Always consider the ‘before you start’ guidance ahead of exercising. It is important to do a warm-up to prepare your body and lower your chances of suffering injury. Completing a cool down also helps to reduce the chances of feeling any possible stiffness the next day.
WARM UPStep one: Cardio Vascular To increase your heart rate use any of the cardio vascular machines, such as the seated bike, cross trainer, stepper or walker.Use one of these machines for three to five minutes at a steady pace until you start to feel warmer. Alternatively, go for a jog around the space.Step two: Mobility To mobilise your muscles and joints, pick two of the mobility exercises and perform ten repetitions. CA
RDIO
VA
SCU
LAR
COOL DOWNTo gradually lower your heart rate choose any of the cardio vascular machines.
Use one of these machines for two to three minutes at a slow pace until your heart rate feels slower. Alternatively, go for a slow jog or stroll around the space.
MO
BILI
TY
Seated bike Cross trainer Stepper Walker
Squat Lunge Shoulder circles Upper body rotation
Make sure you perform the exercises with both sides of your body.REMEMBER Make sure you perform the
exercises with both sides of your body.REMEMBER
