Before starting any exercise you need to warm the body up thoroughly. There are three reasons for this:-

1. To reduce the chance of the injury

2. To increase blood flow to the working muscles and boost activity of neuromuscular pathways allowing them to be fully prepared for exercise.

3. To enable your joints to move more freely and prepare them for any stressful impacts.
A good warm up can help limit any discomfort or anxiety associated with long exercise sessions. It also enables the energy system to be “revved up” and “activated” to keep up with the pace of energy requirements.

Sample Warm-Up Routine
Jumping on the spot  – 10 counts (note: not high, just bouncing close to ground)
Jumping jacks – 10 counts
Forward and backward jumps – 10 counts
Jumping jacks – 10 counts
Side to side jumps – 10 counts
Jumping jacks – 10 counts
Trunk rotation/twisting jumps – 10 counts
Jumping jacks – 10 counts
Scissor feet (alternating feet forward and back) – 10 counts
Jumping jacks – 10 counts

STANDING
NECK:
Wide stance, look left – 3 counts, look right-3 counts, repeat.
Look up – 3 counts, look down-3 counts-repeat
Circles (full circles if neck is ok or semi circles if any discomfort in the neck) – 3 times left then 3 times right.

ARMS/SHOULDERS:
Big circles forward then back – 6 of each (small circles if you don't have much room)

TRUNK:
Trunk twists, looking behind you with each twist – 10 counts

HIPS:
Hip circles – 10 counts left then right
Hip extensions: Leaning back and looking behind you-5 counts, left – 5 counts, right-5 counts

LEGS:
Feet together and bounce touching the ground twice in front then twice behind
Step your left foot over your right so your legs are overlapping and bounce again twice in front and twice behind, repeat by swapping feet.
Wide stance, windmill – touch your left hand to your right foot then right to your left – 10 counts.
Keeping your wide stance, lean your body over your left leg, trying to touch your body/head to your knee – 5 counts, repeat to the right.
Ankle rotations, 5 each way per foot

SITTING
Legs together out in front  – 5 counts
Left leg straight and right knee bent inward – stretch forward – 5 counts, repeat on other side
Left leg straight out in front and right leg tucked to the outside, lean back on your elbows or lie on the ground if flexible enough – hold for 5 counts then keep your legs i position and stretch forward over your left leg in front – repeat to the right – NOTE: anyone with a knee problem can stand and stretch their quads by pulling one foot to their buttock.

SITTING: LEGS WIDE
Stretch forward and try to get your elbows or chest to the floor in front – 5 counts
Left arm across your waist and right arm over your head, pointing to your left, side stretch – 5 counts-repeat to your right.
Lean to your left and try to touch your body and head to your knee, repeat to the right – 5 counts.

Your personal trainer will take your through a warm up routine with each session.

Michelle Glacken
Personal Trainer Kensington, London
Esteem Fitness Personal Trainers Cover Personal Training in London and the South East UK