WARM – UPS:  Exercises included in a warm-up require an increase in heart rate due to a demand for blood delivery.   As a result, not only does oxygen and nutrient-rich blood become available to working muscles, but joint activity becomes easier, and body temperature due to this activity rises.  There are many effective and acceptable methods of increasing circulation and raising temperature both systemically and locally in specific areas of the body.  The one factor to keep in mind is that warm-ups should be  performed any time exercise is done, in order to maximize benefit and minimize the potential for injury.

STRETCHING:  There are several different methods of stretching.  The objective in performing stretches is primarily to help improve range of motion of both the joints and muscles.  They may be performed before exercising as a preparatory activity to stimulate neurological awareness,during an exercise session to provide blood to working muscles, after exercising as a method of cooling down and “reminding” joints and muscles of their movement patterns, or as a workout in themselves, as a method of recovery and regeneration from a prior bout of activity.

LEGS AND HIPS:  The muscles of the legs span three joints, the hip, knee and ankle.  The muscles of the upper leg operate the humerus at the hip and the tibia and the fibula at the knee.  Lower leg muscles move the foot.  Multiple ligaments at each joint stabilize movement in all directions.  The most critical function of the legs is interaction with hip,core and back muscles to generate force, provide locomotion, and decelerated movement.  The muscles of the hips either originate or traverse the pelvis, and are responsible primarily for moving the legs.  These muscles very often bear the brunt of improper training routines that tend to focus on movement in only one plane or direction and consequently develop strength imbalances that result both in poor performance and/or injury.  In order for any force to be translated from the lower to upper body (particularly the spine), hip muscles must be addressed and trained properly.

Stay Tuned for Part Two…