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Fit & Ready A proper warmup before exercise increases circulation and promotes good movement through out the range of motion at joints and through the core. Warming up also maximizes gains from exercise and, along with stretching and cooling down, helps prevent injuries. Throughout the warmup and exercise, work at your own pace carefully and cautiously. Begin by just going through the motions of the exercises and mastering the movements. As the intensity of your exercise regimen increases, so will the intensity of your warm up. Allow for 5 to 10 minutes of pre-exercise warmup, longer in cold weather. A light sweat is a good indicator of being ready to move on to static stretching and then exercise. Before you begin any new fitness program, you should first consult your primary physician to ensure you are not putting yourself at risk for injury. 1 2 3 4 5 6 7 8 3-5 min jumping jacks (Beginners may substitute a brisk walk) From a standing start, feet togther and hands at sides, jump approx. 6 inches high, spreading feet to shoulder- width distance and raising arms to shoulder level. Jump again returning to starting position. Repeat at a comfortable pace. 10 walking lunges From a standing start, take a long stride forward lowering the front thigh until it is parallel to the floor. Step forward with the opposite foot, returning to standing position. 10 kick steps While walking, kick in a forward direction with each step. Kick to a comfortable height. Circuit These k Repition, Repition, Repition Perform each exercise once and then repeat the cycle up to three times until warmup is complete. Video of these exercises is available at uscg.mil/mag. 10 yard high knees While jogging forward, lift knees to a comfortable height with each step for a distance of 10 yards. 10 back kicks From a standing start, kick backwards and up from the knee. Try to touch your foot to your buttocks. Maintain a pace similar to jogging in place. 10 yard backward run On a smooth surface free of obstructions, run backwards at a brisk pace for 10 yards. 50 yard pick up jog-run Run or jog for 10 yards, reaching down to touch the ground at the end. Repeat four more times. 10 pushups (Beginners may rest on knees) With hands slightly wider than the shoulders and maintaining a straight line from head to toe, slowly lower the body until upper arms are parallel to the floor. Slowly return to the starting position. 10 sit-ups (Crunches or bicycles may be substituted for greater intensity) Anchor feet beneath a heavy object or a partner. Lift the pelvis off of the floor without contracting the neck muscles. Static Stretching Static stretching is stretching a muscle and holding it in position without discomfort for 10-30 seconds. It’s considered the safest method of stretching. Only stretch after your warmup. Stretching cold muscles can lead to tearing. Stretch each of the muscle groups in the legs, arms and core. Do not bounce during the stretch. .Don’t stretch long enough for muscles to cool down and heart rate to return to normal. Perform more stretches after exercise and cool-down. • • • • •• • i Stretch Out GAME P L A N The Warmup By Marianne LaChance, HQ Fitness Center Director We figured the best way to kick off our new health and wellness section was with... 36 Coast Guard — Issue 4, 2008 37 uscg.mil/mag Why Warmup? Warming up... prepares muscles for exercise by increasing blood flow, boosts oxygen and nutrient delivery to your muscles, prepares muscles for stretching, prepares the heart for an increase in activity, helps mentally prepare for exercise and primes nerve pathways to the muscles. • • • • • • Show Us Your Fit Working out while underway can be difficult. We want to know how you get the juices going on patrol. Send your innovative routine to cgmag@uscg.mil. We’ll feature the best one in the next issue.
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