Warming up

Warming up your muscles prior to a work out is essential if you want to increase performance and also to reduce the risk of injury. 

The warm up or “pulse raiser,” can last between 5 and 15 minutes and aims to raise core temperature and heart rate, loosen tight muscles and produce synovial fluid to lubricate joints.

You must remember to warm up the muscles that you will be using during the main work out. For example, if you are running you should begin by walking and then gently increasing your speed to a light jog. If you are relatively new to running or have had a leg muscle injury, I would advise light stretching before entering into a more intensive run.

Static or developmental stretches can be used at this stage but must be performed standing up in order to stop your heart rate dropping too drastically. Avoid bouncing as this may cause injury.

Once you have completed your warm up you can begin to increase intensity through to your main workout.

Naturally, injuries do occur but warming up will give you the best possible chance of preventing any muscle or joint problems in the future.