essential link in brisk walking warm up exercise

Warm-up exercises and cool-down activities are essential and important parts of the walking process, but they are also the most easily overlooked. Warm-up exercises can quickly get the body into an active state, preventing injuries, while cool-down activities help the body gradually return to a calm state, accelerate fatigue elimination, and reduce delayed onset muscle soreness.

The role of warm-up exercises

Mobilizing internal organs

Since the human body cannot consciously control the work of internal organs, the mobilization of internal organs during exercise is always slower than that of muscles. Therefore, performing warm-up exercises before walking can elevate the working levels of the respiratory and circulatory systems in advance, meeting the body's oxygen and nutrient needs during walking, and facilitating the expulsion of metabolic waste.

Raising body temperature

Raising body temperature can reduce muscle viscosity, increase muscle oxygen supply, enhance metabolic levels, increase the excitability of the nervous system and muscles, improve muscle and ligament flexibility, and enhance joint flexibility, thereby preventing exercise injuries and delaying exercise fatigue.

Warm-up movements

Head movements

Key points: Stand upright, place hands on hips, and keep feet shoulder-width apart. Lower your head, tilt your head back, tilt to the right, and tilt to the left, each for 8 counts.

Notes: Increase the range of motion gradually and move fully. Avoid sudden movements to prevent strains.

Arm swings

Key points: Stand upright, keep feet shoulder-width apart, and let arms hang naturally. Raise both arms forward, then swing to the right, then to the left, and return. Switch sides, raise both arms forward, then swing to the left, then to the right, and return. Alternate left and right for 4 sets of 8 counts.

Notes: Do not swing arms too forcefully.

Lunge squats with arm swings

Key points: Left leg in front, right leg behind in a lunge position, arms hanging naturally. Bend knees to squat while raising arms straight up, swing arms back for 2 sets of 8 counts, and return. Turn around and switch sides for 2 sets of 8 counts.

Notes: Maintain body balance, and do not let knees go past the toes.

Lunge knee lifts

Key points: Left leg in front, right leg behind in a lunge position; arms in a swinging position. Lift right knee while swinging arms. Do 2 sets of 8 counts, and return. Turn around and switch sides for 2 sets of 8 counts.

Notes: Maintain body balance, and do not let knees go past the toes.

Leg lifts with claps under the thighs

Key points: Stand upright, keep feet shoulder-width apart, and let arms hang naturally. Lift right knee and clap under the thigh, then return; lift left knee and clap under the thigh, then return. Alternate left and right for 4 sets of 8 counts.

Notes: Maintain body balance.

(Article excerpted from Chronic Disease Prevention and Health. Please inform us for deletion if there is any infringement.)