Warm Up

An often neglected, but very important part of a workout is the warm up. A warm up prepares your heart, lungs, muscles, bones, and joints for exercise. It also prepares you mentally for what you are about to do. Starting out with vigorous intensity exercise when your muscles are still cold can set you up for injury. 
Tips for Warming up:

• Low intensity cardio is a good way to increase the temperature of the body and the muscles
• Start slowly and progress to harder or faster exercise over a 5-8 minute period of time. 
• During a warm up, your heart rate should be 40-60% of your max (max HR is about 220-age).

Some light stretching can be done towards the END of your warm up. Save any deep stretching for the end of your workout.

Exercise Recommendations

Are you getting enough exercise? The Physical Activity Guidelines for Americans set by the U.S. Department of Health and Human Services (HSS) provides a minimum weekly exercise recommendation. While more is ideal, strive to get at least the recommended time.

• Children & Teens: 1 hour of moderate to vigorous activity daily
• Adults: 2 ½ hours of moderate to vigorous activity per week

For more specific guidelines, go to http://www.health.gov/paguidelines/factsheetprof.aspxit