Warm up to work out

Your warm-up should consist of two phases: 1) progressive aerobic activity that utilizes the muscles you will be using during your workout, and 2) flexibility exercises. Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your work-out.

For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.

An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration, but doesn't leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.

After the aerobic warm-up activity you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.

In order to fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

More than 31,000 Americans found themselves braving snowy, icy roads on their way to the emergency room, victims of one of winter's most serious calamities. It's not the flu - it's back injuries caused during snow shoveling! While snow shoveling is a chore and most certainly manual labor, it is also a moderate physically demanding form of exercise. As such, snow shoveling should be approached with the same smart practices employed before any physical bout of strength training or cardiovascular exercise.

Before heading out to clear the driveway or walk outside your home or business, here are some important tips to remember to help keep you out of the ER!

1. Warm-up your body. I'm not just talking about layers of clothing - I'm talking about your muscles. There is a significantly reduced chance for injuries when you warm your muscles before performing strenuous activities. Perform some marching in place or walk for about five minutes on a treadmill before bundling up to begin shoveling.

2. S-T-R-E-T-C-H. Again, in an effort to reduce injury, be sure to stretch those, now warmed, muscles before beginning your shoveling task. Be sure to stretch your legs, chest, shoulders, arms and most importantly - your back!

3. Dress properly from head-to-toe. Most of us know that a considerable amount of body heat is lost through our heads, so be sure to wear a hat before heading outside. What we don't often think about is tread on our boots when we shovel snow. Slips or balance loss on ice are serious enough. When combined with the act of shoveling, it's easy to strain a muscle.

4. Form proper form. Think like a snow plow and not a bull dozer. That is, try to push the snow rather than lifting it. If you must lift the snow, remember to utilize your legs, rather than your back. Scoop small loads of snow and walk to where you want to deposit it, instead of lifting and turning or twisting and throwing the full shovel.

Remember snow shoveling is a cardiovascular activity that causes the heart to pump at a faster rate. Be sure to pace yourself, take frequent breaks and remember to replenish your fluids often with non-caffeine beverages. If you feel chest pain, discomfort or other symptoms of cardiac trauma, stop immediately and seek medical attention.

Warm Up to Work Out