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DEVELOPING A FITNESS PROGRAM
WARM UP
When you exercise you need more oxygen to fuel your muscles. This
oxygen is carried to the muscles through blood. The increasing demands
of exercise will cause increased breathing rate, heart rate, blood flow and
blood temperature. As your blood temperature rises and more oxygen is
released, the temperature of your muscles will increase. This allows the
muscles to burn calories and create energy for exercise.
A warm-up activity should be a progressive aerobic activity that utilizes the
muscles you will be using during your workout. There is no set intensity to
warm-up with. A typical warm-up will produce a small amount of
perspiration, but not leave you feeling fatigued. Intensity and fitness level
will affect the duration of your warm-up, but 5 to 10 minutes is usually
recommended.
A gradual warm-up will do the following:
• Produce faster more forceful muscle contractions
• Increase your metabolic rate so oxygen is delivered to the working
muscles more quickly
• Leads to efficient calorie burning by increasing your core body
temperature
• Prevent injuries by improving the elasticity of your muscles
• Allow you to work out comfortably longer because your energy
systems are able to exercise, preventing the buildup of lactic acid
in the blood.
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing
your arousal and focus on exercise