1. Transcript: VIDEO SIMPLE EXERCISEWARM UP
Hi, I'm Leslie Nesbitt for About.com Health. One of the most
important things you can do before working out is warming up.
Why Warm Up?
Definitely don't skip this step. Many times if you do, you'll feel
very sore. You can even risk injury if you don't warm up. And
you don't need any tools to warm up. It's very basic.
Warm Up Breathing
Let's just start by breathing in and out through the nostrils.
And you want to breathe in through your nose for a count of
three and then exhale. That's going to calm your mind and
bring you into the present so that you can really focus on your
workout.
Begin Increasing Heart Rate
So let's get started. Even a basic march is great. Don't forget,
drinking lots of water is very helpful. I'm moving my arms so
that we can also bring circulation and warming up into those
shoulders.
If you're ready, go ahead and take this into a skip. Continue
breathing, and make sure you're dropping your heels as you
do this.
And if you want a little bit more you can even jog in place.
Remember we're still breathing during this and warming up
that entire body.

2. Upper Body Stretch Warm Up
Let's interlace the fingers- we're going to reach overhead,
then stretch to the side. Now remember, you want to warm up
for a minimum of 6 minutes. 8 to 10 minutes is preferable.
Now if everything's ok with your back we're going to come into
a forward fold. We're going to avoid this if you have any back
issues. Just let the arms and shoulders and head hang heavy
and also you can micro-bend the knees.
I don't recommend straightening them or locking them until
you're more loose. Then you're going to slowly roll up,
rounding the spine, pulling in the abdominals, and then pulling
the head up last.
If you want more dynamic moves as you're warming up, you
can press up and reach, so we're warming up those shoulders
and we're using those legs as well.
Lower Body Kick Warm Up
Finally use kickboxing moves to warm up again. So you're
kicking forward and kicking back, alternating those legs.
Hands on the hips if you prefer. Keep breathing.
Warm Up, Cool Down
One last thing, as you're finishing up your warmup, don't
forget to cool down gradually before you pick up those
weights or resistance tubes. So go ahead and skip first, then
bring it down to a march. Keepbreathing and drinkthatwater.