Getting in Shape
5 easy steps to starting and maintaining a safe, healthy exercise routine.

Step 3: Moving Exercises

Moving exercises - Now that we have stretched things out a bit let's get moving. The most important aspect of beginning moving exercises is to start slow. You've done some stretching but your muscles are not warmed up yet. Studies show that many soft tissue and joint injuries occur when explosive movements are executed on cold muscle. So start with slow steady jogging in place, side to side movements, slightly bouncing on the toes or a very slow jog on the treadmill to get muscles warm. Then ease into the activity of choice. The beginner may only require this slow pace. Obviously the pace and duration of your warm-up must be proportional to the level of physical activity you intend to engage in. Slow jogging and slow side to side movements work for the beginner who is only going to jog 20 minutes on the treadmill but doesn't work as well for the NFL defensive back who may be chasing a receiver with world class speed on one play and being blocked by a 350 lb lineman on the next.

Warm up generally and specifically in relationship to your activity. After your warm up increase your walking, jogging, sprinting, rope jumping at a steady pace throughout your work out. If your intention is to move to specific, more explosive movements you again want to start them slowly and work up to top speed. One of the most effective movement exercises is jumping rope. 10 minutes of jumping rope is equivalent to 30 minutes of jogging! After you start and become good at jumping you can move to using a weighted rope (1/2 lb or 1 lb) and then you can get aerobic exercise, muscular development and endurance with one activity! Be sure to wear proper shoes (high top) and preferably ankle braces to protect the ankle and absorb shock. Again get moving in a manner that matches your planned activity.

Continued