This document provides information about warm-up exercises and stretching before and after workouts. It recommends starting with 5-10 minutes of light activity like walking to warm up muscles and get blood flowing. Stretches should be included after warming up and should last at least 5 minutes, getting longer as workouts increase in distance and pace. The document also includes charts showing typical resting heart rate ranges for men and women of different ages and fitness levels, with more fit individuals generally having lower resting heart rates.

1. Check out some great warm up exercises to help get you ready to workout. With warm-up
stretches, you help to prepare the muscles for action, to hopefully prevent injuries like torn
muscles!
1) Warm up
2) Flexibility exercises
3) Stretch

2. Warming up is exercising at a lower intensity in order to get the blood circulating and let
your body know that you are preparing for exercise.
These exercises are part of your warm up and should be done after you have
warmed up with 5 to 10 minutes of easy walking
Start off right and take the time to stretch AFTER every workout. In
the beginning stretches should take at least 5 minutes. As you increase distance
and pace you will probably need to stretch longer.

3. A normal resting heart rate can range anywhere from 40 to 100 beats per
minute. Below is a chart relating resting heart rate and fitness level. As can be
seen on this chart, your resting heart rate can vary with your fitness level and
with age — the fitter you are, generally the lower the resting heart rate.
Resting Heart Rate for MEN
Age 18-25 26-35 36-45 46-55 56-65 65+
Athlete 49-55 49-54 50-56 50-57 51-56 50-55
Excellent 56-61 55-61 57-62 58-63 57-61 56-61
Good 62-65 62-65 63-66 64-67 62-67 62-65
Above Average 66-69 66-70 67-70 68-71 68-71 66-69
Average 70-73 71-74 71-75 72-76 72-75 70-73
Below Average 74-81 75-81 76-82 77-83 76-81 74-79
Poor 82+ 82+ 83+ 84+ 82+ 80+

4. Resting Heart Rate for WOMEN
Resting Heart Rate for MEN
Age 18-25 26-35 36-45 46-55 56-65 65+
Age 18-25 26-
35
36-45 46-55 56-65 65+
Athlete 54-60 54-59 54-59 54-60 54-59 54-59
Athlete 49-55 49-
54
50-56 50-57 51-56 50-55
Excellent 61-65 60-64 60-64 61-65 60-64 60-64
Excellent 56-61 55-
61
57-62 58-63 57-61 56-61
Good 66-69 65-68 65-69 66-69 65-68 65-68
Good 62-65 62-
65
63-66 64-67 62-67 62-65
Above Average 70-73 69-72 70-73 70-73 69-73 69-72
Above Average 66-69 66-
70
67-70 68-71 68-71 66-69
Average 74-78 73-76 74-78 74-77 74-77 73-76
Average 70-73 71-
74
71-75 72-76 72-75 70-73
Below Average 79-84 77-82 79-84 78-83 78-83 77-84
Below Average 74-81 75-
81
76-82 77-83 76-81 74-79
Poor 85+ 83+ 85+ 84+ 84+ 84+
Poor 82+ 82+ 83+ 84+ 82+ 80+

5. 1)General/non-specific warm-ups. Muscle temperature is increased in a more effective
manner than that afforded by passive warm-ups. The physiological benefits directly
related to increased muscle temperature and better circulation are derived. The main
benefit from a general warm-up may be the reduction in injury potential.
2)Specific warm-ups. These produce major performance benefits if specific activities
that simulate competition actions and intensities are included,If a specific warm-up was
attempted without adequate general preparation then the likelihood of injury is
increased.