Exercise Library - Warm Up

Warm-Ups are mandatory exercises that you need to perform prior to engaging in resistance training or aerobic training exercises of moderate-to-high intensity. Warm-Up exercises usually involve gentle activity which gradually increase in intensity to increase blood flow delivery to muscle, prepare muscle for strenuous activity to prevent injury, prepare the heart for increased activity, and prevent unexpected and sudden stress or fatigue to muscles or heart.

A warm-up is widely accepted as a simple, general measure for you to prepare your body for exercise at a moderate-to-high intensity. For your programs, try to perform a 3 minute warm-up of low-to-moderate intensity using aerobic exercises. In cold weather, please warm-up longer (~5 minutes) to ensure you are appropriately prepared for exercise. You should raise a light sweat.

You can use:-

  • Treadmill
  • Cycle Ergometer
  • Recombinant Bike
  • Cross Trainer
  • Rowing Ergometer
  • Arm Ergometer

If these are not available; walking, jogging or gentle skipping can be performed. This is important to ensure the body is prepared for the main exercise session ahead. Warm-Up’s must always be performed before every exercise session!

Treadmill

      

Instructions:
  • Stand on the treadmill belt and start the machine to make the belt start moving.
  • Adjust the speed or incline of the treadmill to find an appropriate level.
  • Stand up straight with your head looking forward.
  • You can hold the front or sides of the machine for support if needed.



Upright Bike

     

Instructions:
  • Adjust the seat height so that when your foot is extended at the bottom of the cycle there is only a slight bend of your knee.
  • Commence cycling, and build up to your resistance level.
  • You can adjust the level of resistance to make pedalling harder.


Recumbent Bike

     

Instructions:
  • Adjust the seat length so that when your foot is extended at the bottom of the cycle there is only a slight bend of your knee.
  • Commence cycling, and build up to your resistance level.
  • You can adjust the level of resistance to make pedalling harder.


Cross Trainer

     

Instructions:
  • Stand up straight with your feet on the pedals and hands holding onto the longer handles.
  • Bend your knees slightly and pedal forward with your head facing forward.
  • You can adjust the level of resistance to make to exercise harder.


Rower

     

Instructions:
  • Sit on the machine, strap your feet into the foot rests and hold onto the handle with your palms facing down.
  • Straighten your knees and pull your arms in towards your chest and then straighten your arms and bend your knees.
  • Repeat this movement for the duration of the exercise.


Arm Cycle

     

Instructions:
  • Sit in a comfortable seat holding onto the handles of the machine.
  • Move the handles in a cycling motion with your head looking forward.
  • You can add adjust the level to add resistance.


Walk/Jog


Instructions:
  • In the absence of proper equipment you may be able to perform a brisk walk or jog.
  • Make sure you have appropriate footwear and walk at a steady pace with a consistent rhythm.
  • You can increase speed if you feel comfortable to add extra difficulty.

Skipping (Stationary)

     

Instructions:
  • This exercise can be performed with or without skipping rope.
  • Stand with your feet shoulder width apart and perform small jumps in continuous succession.
  • Try to keep a rhythm to your small jumps. Use a rope only if you feel comfortable.