Vision Fitness T9700 Runner's manual Developing a Fitness Program Warm UP

DEVELOPING A FITNESS PROGRAM

WARM UP

When you exercise you need more oxygen to fuel your muscles. This oxygen is carried to the muscles through blood. The increasing demands of exercise will cause increased breathing rate, heart rate, blood flow and blood temperature. As your blood temperature rises and more oxygen is released, the temperature of your muscles will increase. This allows the muscles to burn calories and create energy for exercise.

A warm-up activity should be a progressive aerobic activity that utilizes the muscles you will be using during your workout. There is no set intensity to warm-up with. A typical warm-up will produce a small amount of perspiration, but not leave you feeling fatigued. Intensity and fitness level will affect the duration of your warm-up, but 5 to 10 minutes is usually recommended.

A gradual warm-up will do the following:

•Produce faster more forceful muscle contractions

•Increase your metabolic rate so oxygen is delivered to the working muscles more quickly

•Leads to efficient calorie burning by increasing your core body temperature

•Prevent injuries by improving the elasticity of your muscles

•Allow you to work out comfortably longer because your energy systems are able to exercise, preventing the buildup of lactic acid in the blood.

•Improves joint range of motion

•Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise

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