Calorie and Energy Expenditure Information
Guidelines and Advice About Warm-Up Exercise

Increase Blood Flow to Muscles, Tendons, Joints and Cardiovascular System
Light Exercises to Reduce Risk of Injury and Muscular Strain
Warm-Up Exercise

Fitness Benefits of Warming Up
Stretching - Advice About Fitness and Exercise

Calories Advice - Calories in Food

Warm-Up Exercise Fitness Workout


Why Warm-Up Before Exercising?

To warm-up means to increase the blood flow to the muscles, joints and other parts of the body. Muscles, tendons and joints are more flexible, function more efficiently and are less prone to strain and stress, when they are warm. If you plan to raise your heart rate significantly by taking vigorous aerobic exercise, or if you intend to work your muscles harder, it's essential to start your fitness workout with light exercises to prepare your body for the main part of your exercise program.

Warming Up Reduces Sports Injuries

All professional athletes warm up before training. Because they know that warm-ups reduce the risk of injury and improve performance. Recreational fitness enthusiasts are less careful about warming up, and suffer more injuries. For example, according to the United States Consumer Product Safety Commission, more than 775,000 children under age 15 are treated every year in hospital emergency rooms in the United States for sports injuries. According to the American College of Sports Medicine, up to 50 percent of the injuries that are sustained in organized sports are preventable. One way to protect your body against such muscle strains and injuries is by performing a pre-exercise warm-up.

How to Warm Up Before Exercise?

A warming-up routine should be performed continuously for at least 5-10 minutes at a low intensity.

  • Start with some general light exercises, covering the main muscle groups in the chest (pecs), back (lats), torso (abs), buttocks (glutes), thighs (quads) and calf.
  • Then, when your muscles are warmed up, spend a few minutes stretching. The main muscles to be stretched are those to be used in the main part of your workout, or sport. Stretching exercises should be performed slowly, as quick stretching movements can lead to muscle strain.

Light Warm-Up Exercises

These will vary according to the type of workout planned, and may include: slow walking (forwards and backwards), simple calisthenics or aerobic exercises, slow cycling or rowing and so on. The point is, all these exercises should be performed slowly and gently. After 5-8 minutes of this low-intensity routine, you should do a minimum of 2-5 minutes of stretching.

Stretching to Warm Up Muscles

Quadriceps Warm Up Stretch
Stand on one leg, bend the other leg behind you. Grasp your heel and pull up towards your butt. Repeat with the other leg.

Hamstring Warm Up Stretch
Lie on your back and hold behind the knee of one leg keeping the other leg straight. Straighten the leg that you are holding until you feel a stretch in the back of your leg. Repeat with the other leg.

Thigh Warm Up Stretch
Stand with the legs wide apart and lean your body weight over to one side, bending the weight bearing leg until you feel a stretch in the inner thigh of the straight leg. Repeat with the other leg.

Gluteal Warm Up Stretch
Lie on your back and bend one knee into your chest using your hands, keeping the other leg straight. Repeat with the other leg.

Stretching the Torso Warm Up Stretch
Stand with one arm raised above the head and lean over to the opposite side. Repeat on the other side.

Pectoral Warm Up Stretch
Clasp hands behind your back keeping the elbows as straight as possible, pull back shoulders and hold.

Triceps Warm Up Stretch
Raise arm to be stretched above the head, bend the elbow and hold onto the elbow to be stretched with the other hand, pushing backwards.

Back to Advice About Exercise and Fitness Programs

Calorie Intake

For information about the calorie content of popular food and drinks, please visit: Calories in Food

Back to Top

Energy Expenditure and Calorie-Burning

Exercise Advice to Burn Calories - Activity Calorie Calculators - Aerobic Exercise Advice - Anaerobic Exercise - Basal Metabolic Rate - Best Exercise During Pregnancy - Best Exercise Advice - Best Exercise for Weight Loss - Best Exercises - Best Time to Exercise - Body Composition and Fitness - Calories and Exercise - Energy Burned by Exercise - Walking - Calories Burned Jogging - Running - Calories Burned Treadmill - Biking - Elliptical Trainers - Calories Burned Pilates - Cardio Exercise Health Benefits - Exercise Equipment Review - Exercise Intensity Advice - Exercise Program 60 Min - Exercise for Bigger Muscles - Exercise Programs to Burn Fat - Exercise to Build Muscle - Exercise for Flat Stomach - Exercise to Lose Body Fat - Exercise to Lose Weight - Exercise Workout Advice - Exercise to Raise Metabolic Rate - Exercise Program for Obesity - Exercise Workouts to Reduce Weight - Fitness Health Guide - Fitness Guidelines - Fitness Workout Guide - Exercise Heart Rate Advice - How Long to Exercise - How Many Calories to Burn in Training - How Often to Exercise - Strength-Training Benefits

Information About Calories and Energy Equation

List of Calories in Food - Definition of Calorie - Definition of Kilocalories (kcals) - Calorie Needs to Maintain Weight - Calorie Needs for Children - Calorie Needs for Teenagers - Calorie Intake per Day - Calorie Intake and Age - Calorie Intake/ Expenditure - Calories in One Pound of Body Fat - Weight Loss Diets - Weight Loss and Calories - Calorie-Counting to Lose Weight - Calories Needed to Lose Weight - Calories and Weight Control provides general information about how to burn calories, what type of exercise workout is best for calorie burning, what fitness training is best to raise metabolic rate and how to achieve your weight loss goals through training workouts. Copyright 2002-2018.