Which of the following are good warm up excercises?

Answer 1

The first thing for a warm up you need to do is pulse raise, this can be done from doing star jumps, jogging and maybe a quick game of tag. This gets your blood bumping faster and all around the body. Next you need to stretch there are lots of stretches for all over your body, this prevents injury to your muscles. Now your ready to start your exercise.
A pre-exercise warm-up:

• increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients;
• warms your muscles, which promotes the energy-releasing reactions used during exercise and makes the muscles more supple;
• prepares your muscles for stretching;
• prepares your heart for an increase in activity;
• prepares you mentally for the upcoming exercise;
• primes your nerve-to-muscle pathways to be ready for exercise; and
• prevents unnecessary stress and fatigue being placed on your muscles, heart and lungs, which can occur if you exercise strenuously without a warm-up.

The warm-up is widely viewed as a simple measure to prepare your body for exercise of a moderate to high intensity, and is believed to help prevent injury during exercise. Although there is a lack of clear scientific evidence that warming up prevents injuries, anecdotal evidence and logic would suggest that a warm-up should reduce the risk and, at worst, not increase it.

Ensuring an effective warm-upTo make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat.

If you're exercising for general fitness, allow 5 to 10 minutes for your pre-exercise warm-up (or slightly longer in cold weather).

If you are exercising at a higher level than for general fitness, or have a particular sporting goal in mind, you may need a longer warm-up, and one that is designed specifically for your sport.

Warm-up optionsFollow these options in the order listed. 1. General warm-upTo begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body. 2. Sport-specific warm-upOne of the best ways to warm up is to perform the upcoming exercise at a slow pace. This will allow you to simulate at low intensity the movements you are about to perform at higher intensity during your chosen activity. Typical examples include steady jogging, cycling or swimming before progressing to a faster speed. This may then be followed by some sport-specific movements and activities, such as a few minutes of easy catching practice for cricketers or Baseball players, going through the motion of Bowling a ball for lawn bowlers, shoulder rolls, or side-stepping and slow-paced practice hits for tennis players. Sport-specific warm-ups are often designed by a qualified trainer in that sport. 3. StretchingAny stretching is best performed after your muscles are warm, so only stretch after your general warm-up. Stretching muscles when they are cold may lead to a tear. Stretching during a warm-up can include some slow, controlled circling movements at key joints, such as shoulder rolls, but the stretches should not be forced or done at a speed that may stretch the joint, muscles and tendons beyond their normal length.

Another component of stretching during a warm-up is 'static stretching' - where a muscle is gently stretched and held in the stretched position for 10-30 seconds. This is generally considered the safest method of stretching.

Perform a light static stretching routine at the end of your warm-up by stretching each of the muscle groups you will be using in your chosen activity. A static stretch should be held at the point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch. Don't spend so long doing your stretches that your muscles cool down and your heart rate returns to its resting level. It is better to keep most of your static stretching for after your exercise session, that is, as part of your cool-down.

Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that pre-exercise static stretching improves flexibility, but its effect on injury prevention remains unclear.

Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF (proprioceptive neuromuscular facilitation) stretching, each of which is best done under instruction from a qualified fitness instructor or sports coach.

Answer 2

It is important to warm up before exercising. Some warm up exercises include yoga, stretching, jogging, and swimming. This gets the muscles pumped and ready to go.

Answer 3

Some common warm up exercises are jumping jacks, static stretches, squats and "arm circles". One can also warm up by running, jogging or skipping using a jump rope.

Answer 4

You failed to include "the following".

Answer 5

10-15 mins jog Dynamic stretchin

Answer 6

brisk walking; stretching

Answer 7

squats