C1 Planning a warm-up


Before beginning any physical activity you must warm up. A warm-up lowers the risk of injury.


There are three parts to a warm-up: • pulse-raiser • mobiliser • preparation stretches


Pulse-raiser


The fi rst part of a warm-up is the pulse-raiser. These are activities that increase heart rate. Pulse-raiser activities should gradually increase in intensity.


Jogging Fast walking


Wheelchair users can push themselves gently around


Skipping


Describe your normal warm-up. Intro


intensity how hard exercise feels


Side shuffl es


Typical pulse- raiser activities


Punches Easy cycling


Marching on the spot


People who use a walking frame can walk at gentle pace


48


But any activity which raises heart rate and breathing rate is suitable as long as it starts gently and slowly increases in intensity.


Star jumps


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