Saturday, January 26, 2008

Warm Up Well In Winters

I’m sure we all know what 5 degree Celsius means!!!!!!
And hats off to all of you, who still get out of the cozy confines of your bed for your early morning walk!!!!!
While, exercising in the morning is a great way to kickstart your day, a few considerations will help a great deal to make the most out of your routine.

Never skip a good warm up.
The side effects of skipping a warmup become evident only at later stages in life, in the form of joint problems, muscle tightness, inflammation etc.
Early morning, your muscles are cold, and sudden movements may cause them to strain.
Moreover, it is very essential to prepare your cardio vascular & cardio-respiratory system (heart & lungs) for the activity soon to be followed.

A good warm up –
Gradually increases your heart rate to atleast 100 beats per minute (bpm) from the Resting Heart Rate (RHR) of 60-80 bpm.
Increases the core body temperature.
Diverts most of the blood circulation to the most active muscles of your body.
Enhances the efficiency of natural lubricants at the joints in our body, in order to prevent sprains and injuries.
Makes the muscles warm and flexible.
Enhances neuro-muscular co-ordination and makes you more alert and receptive.

Proper clothing to ensure proper thermo-regulation :
Dress in layers and wear loose-fitting cotton clothes.
Cover your head (almost 40% of your body heat can escape through the top of your head)
Protect your hands and feet, especially your fingers and toes

Drink plenty of water!!!
The dry winter air has a dehydrating effect on your body. So drink plenty of fluids like water, lemon juice, etc.
Caffeine and tea further cause de-hydration, so avoid too much of it.

Tips for a good warmup-
Generally a good warm up lasts 5-10 min, causing you to sweat lightly by the end of it. However, in winters you may have to extend the warm-up to 10-15 min also.
It should incorporate dynamic movements i.e. lots of movement.
If you plan to jog, start by walking slowly for at least 5-10 min, moving your arms and hands freely and frequently.
Another interesting option is to climb the stairs of your building/house (atleast 4 floors) three or four times before finally getting out.
Other options: Stand straight & lift your knee up or kick your legs up, one at a time, in front and side, Push ups / Zor /Ashtang dand, Skipping etc.

So people, get set, warm up, and then go!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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