In this age of fast lifestyles and intakes of junk food, it is highly important to stay fit, in order to stay away from the diseases. We guide you on how to do those warm up exercises in order to maintain fitness.
1. Time for treadmill:
You should jog for about 5-7 minutes on the treadmill. Try to start with a slow walk for the first minute and gradually increase the speed all the way to a fast jog. Make sure you end your jog back to a slow walk to get your heart rate back to normal.
2. Rope jumping:
A beginner can start with basic jumping rope at a slow pace. Beginners can also start with jumping using one foot at a time or using both feet to jump.
3. Stretching exercises:
No matter which type of stretching exercises you prefer, they should be performed before a run, as well as afterwards. Perform a hamstring stretch, where you extend your leg out in front and raise your toe so your heel is touching the floor. Bend forward slightly until you feel a stretch in the back of your leg. Complete five to 10 stretches on each leg.
4. Bicycle riding:
Prepare the exercise bike. Sit on the bike seat and begin to pedal, without stopping, for 10 to 15 minutes.
5. Running in place:
High knee running in place, this helps to flex your hips and knees, and gets your sensitive ankle tendons ready for the workout ahead.
(With inputs from Harmesh Singh, Gold Gym