A Warm Up

What makes a Warm Up, good?

This applies primarily to cardiovascular exercise (aerobic), but can be used for resistance training (anaerobic) too.
 
A common misconception is that warming up is about doing static stretches. You know, the sort of stretches where you stand still and perhaps lift your foot up to your bottom whilst bending at your knee. The thing is, static stretches before an intense workout is not necessary, and at worst, a bad idea. During static stretches, you are missing the opportunity to warm up, which means get your heart rate higher and get blood flowing around your body. Actually, it’s possible to stretch your muscles without static stretching, this is done through dynamic stretching.
 
Typical movement that include dynamic stretches are side steps, two steps, step touch, box steps and grapevines. None of these find their origins in bhangra movement, and are entirely taken from exercise to music principles. However, we can still use certain types of music, in which the lyrics are sung in Punjabi.
 
Warming up has certain conditions and rules, such as, there should never be any:

  1. jumping,
  2. high intensity,
  3. arms above heart height.

Warm up must start of gentle and then gradually build up over about 10 minutes, before you begin any high intensity conditioning movement. The warm up has the following purposes:

  1. Increase heart rate.
  2. Increase body temperature gently.
  3. Increase the lubrication fluid between the joints.
  4. Dynamically stretch muscles.
  5. Get exercisers into the zone mentally.

Some rules around conducting your warm up:

  1. Ensure it is not rushed. Ideally it needs to be at least 5 minutes.
  2. Do the first 75% standing on the same spot.
  3. Use the same sequence pretty much all the time. This is not meant to be the challenging part, it doesn’t matter if it’s the same. In fact, I think it builds confidence in your class, that you are using the same movement every time.

In this video, I am warming the class up. Try following along, and then practise instructing it pretty much the same way.

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