- Low Effort
- 15 minutes
Gradually increasing heart rate and effort
A good warm-up is vital at the start of every exercise session and has important safety considerations. A gradual warm-up helps to reduce the risk of chest pain and disturbances in your heart rhythm by allowing time for your coronary arteries to become as wide as possible thus maximising your blood supply and oxygen getting to your heart muscle.
Whilst exercising your heart will beat faster in order to supply more blood and oxygen to the working muscles. By gradually increasing the workload of your heart in an extended warm-up period it is able to safely meet those additional demands. Your warm-up will consist of:
- Gentle pulse-raising movements such as toe taps, heel digs, knee raises, hamstring curls and walking for approximately 5 minutes
- Some 10 second stretches of the main muscle groups remembering to keep the feet moving between stretches so that your heart rate doesn’t decrease due to standing still
- Finally we will re-warm with further pulse-raising movements, slightly more energetic than at the start of the warm-up reflecting an increase in intensity prior to moving into the conditioning element of your programme.