how long and when should you d a fitness warm up?
351854
a fitness warm up should be right before you start working out and it takes about 10 minutes.
276931
It’s a given that we need to warm up before we sprint, hit a tennis ball or attempt a clean and jerk. The process prepares us mentally and physically for the task ahead. Traditionally, athletes from most sports have been used to raising their body temperature with 5-15 minutes of gentle cardiovascular (CV) work and then stretching off. As a long jump athlete, I can remember jogging a couple of laps to get really warm, then sitting and chatting for the next half an hour while supposedly stretching. By the time the session started, I’d often be cold both physically and mentally. My body would have switched off and I would be far from optimally prepared for the dynamic activity to follow; in fact I would literally have to warm up all over again. \n\nStretching was a major component of the ‘old’ warm-up, with coaches constantly reminding me that my range of movement had to be improved. But, with hindsight, the impact on my long jump performance of being able to do the box splits or clutch one hand to the other behind my back seems negligible. \n\nThe ‘new’ theory about warm-ups is that we should replace the old generalist approach with a much more dynamic, focused routine, specifically tailored to our chosen sport. The various drills we employ need to warm up our muscles specifically for the movements that will be required of them in the activity to follow. In this way specific neuromuscular patterning will be switched on and specific, functional range of movement developed. \n\nIt seems obvious, yet for some this is an almost revelatory concept. Former national track and field coach Tom McNab spoke at a recent PP meeting of the challenge that will need to be faced by coaches up and down the country, many of whom will have to turn their old ideas on their heads. Athletes, too, will need convincing to throw out the old concepts about warm-ups and usher in the new. \n\nBut, in fact, the dynamic, focused warm-up is not as new a concept as it appears. Athletes from the former Soviet Bloc were using these types of warm-ups as far back as the 1970s – decades before they came to mainstream attention in the West. I remember attending a training course with former long jump world record-holder and (at the time) head Soviet coach Igor Ter-Ovanesian in the early 80s, and being put through a short, sharp warm-up, comprising star-jumps and various agility moves. On receiving the instruction to warm up, all athletes attending the course had begun by plodding round the track, only to be called back by an exasperated Ter-Ovanesian and instructed in the ‘new way’. Yet so entrenched were our ideas – and those of our coaches – on warming up that we failed to take this lesson to heart. \n\nHow, then, should we warm up? The following guidance will work for runners and players of running-based sport, who need to be flexible enough to run efficiently in terms of power, relaxation and injury avoidance and (in running-based sports) to make quick changes of direction. For such athletes, specific range of movement will be required in the shoulders, lower back, hips, hamstrings, quads, calf muscles and achilles tendons. But preparing these areas for dynamic activity does not require lengthy periods of passive stretching. \n\nFirst, raise your body temperature with 5-10 minutes of gentle CV work. Slow-paced running is, after all, a very specific way to warm up your muscles for faster-paced efforts, and there is still a need to prepare the CV system for more strenuous exertions. It is possible to incorporate many of the moves described below into a type of seamless warm-up – ie by interspersing them with periods of jogging. But it is probably best to move gradually towards this goal over time – especially if you have always used the traditional, more staid, warm-up approach. \n\nIt’s a given that we need to warm up before we sprint, hit a tennis ball or attempt a clean and jerk. The process prepares us mentally and physically for th
1020130
Your doctor/ psychologist/ physiotherapist would suggest that you partake in physical excersize for at least 45minutes three times a week to maintain good health. \n\n10km would take you around 5 minutes per Km, meaning that you be spending 50minutes excersizing, not including stretching. As far as activity goes, this sort of excersize would mean that the person doing the activity is 'very active'. In terms of overall health, you would need to know more about the individuals other health habits such as sleeping patterns, liquid intake, social realtionships, stress levels, eating habits... though it is probable that this person would have good overall health if they are engaging in such disciplined activity.
1033783
first things first, start by working every muscles groups with light weight high reps. (13-15 reps) 2-3 sets. Do this for a two weeks at the most. Also start your cadio at a set percent of your max  heart rate. look up this information or ask your personal trainer. This will get you started, but by no means will get you were you want to be. but you need this step, because this is where most people do to much the first timethey work-out; then they quit  there work-out. because they hurt everywhere! Back to sqaure one.
813131
What is your goal? If it is fat loss, it would be better if you cut is short to 20 minutes and run faster for 45 sec and cool down (real slow) for next 45.\n\nI usually do 45 sec intervels of 11-11.5 mph and 3-3.5 mph for 8-10 reps. With warm up and cooldown it comes to about 20 minutes. I am exhuasted after this so I keep it for the end of the workout.\n\nTry these articles\n\nhttp://www.bodybuilding.com/fun/kurilla1.htm\nhttp://www.bodybuilding.com/fun/kurilla2.htm\nhttp://www.bodybuilding.com/fun/kurilla3.htm
425704
I've found that if you go for a long time (at least 40 minutes) and do a hill or random setting, you'll get a more complete workout. And don't use the stationary handles. Using the moving hand things works your arms as well as your legs and gets your overall heart rate up more.
235441
If you haven't worked out in months then it should take about a week to a week and half for the soreness to fade. As a beginner you should not be working out everyday. You body will not be able to recover quickly enough especially if you have a bad diet. You might end up overtraining and burning out. Make sure you are getting about a gram of protein for every pound of body weight. Drink plenty of water. Move to a three day full body routine. Mon,Wed,Fri or Tues,Thurs,Sat. Do 2-3 sets per exercise.
965347
Practice and make sure you are in good shape
1180323
warming up is essentially before exercise for many reasons. when your muscles are cold, they do not respond as quickly. "warming up" heats your muscles up, for further physical exercise. another important reason to warm up is the risk of injury. muscles that are not warmed up may be tight, stiff, and exercise puts pressure on them that could be dangerous and cause injury. Some believe stretching is very important after the warm up, but before exercise to help stretch the muscles, and warm them up to being moved. Exercise is great.. and make sure you warm up before your exercise! \n\ngood luck
337253
i would start with 2 times per week and go up to 3 in a month, that will give your body time to get used to it. only once a week starting out will not give you enough time each week to get in the routine.
833041
if you have the energy..... do the fat burn first... any Muscle training (and the heart is a muscle) is much more effective when the blood is pumping fast before you start.....\n\nhowever the fat burn will tire you out and the cardio is usually high energy training....\n\nso many people are getting the wrong idea hear.... cardio isn't a warm up.... der.... the warm up is TOTALLY separate and very important, she's talking AFTER warm up, two sessions... and the cardio IS MUCH more effective after a fat burn
399431
try stretching before and after, also doing a warm up and cool down
188069
Before starting warm up. You should jog or do an activity until you break a sweat (about 10 - 15 minutes). Then stretch out. Do your activity. When done, cool down properly. Some easy stretches. Ice immediately after to keep down swelling, then heat/warm compress about an hour later. In the morning, take a warm shower and warm up the area before doing any strenuous activity involving your arm.
1036950
No one thing will work for everyone.  It depends on your metabolism and what your interests are.  If you like to run, then do that, but if you like to swim, then do that.  However, you should know that nothing is considered an aerobic workout unless you do it for at least 20 minutes.
715744
Congratulations on getting started with an exercise program!  15 minutes a day was a good start, but I suggest you work up to 30 minutes every other day and walk at a pace that challenges you (increased breathing and elevated heart rate).  As your fitness level increases, try walking every day, increase your walking time to 45 minutes, add in hilly terrain, etc.  \n\nMake sure you have a good comfortable pair of walking shoes.\n\nGood luck!
171621
Common to newbie, you are simply nervous. Do some warm-up normally for 15 min myself (yes, 15 min, I instruct my students to do at least 15 min though for how long depends on diff people)
613987
This really depends on your age and current state of fitness. But as a general guide you should\n\n1. Have aerobic exercise (walking briskly, running or bike riding) about 3 or 4 times a week, for at least 30 minutes. This can be at a gym or just out in nature.\n\n2. If you want to tone up your body do some light weights. You can buy sets of these or go to the gym. Do this about twice a week, starting slowly if you have never done it before. Work different musicle groups at each session. So, for example. work your legs, shoulders and tricepts on one session, and your bicepts, chest and stomach muscles on another.\n\nAlways listen to your body and don's overdo it. As you get more fitness you will be able to do more. \n\nFinally, remember to stretch after all exercise. There are plenty of charts to help you with that on the Internet.