Aerobic Warm Up Movement Description

The purpose of a warm-up is to increase your body temperature as well as to prepare your muscles and joints for various movements, according to the Aerobics and Fitness Association of America. A proper warm-up may reduce the risk of injury because the body will be prepared for vigorous exercise. Specific warm-up movements should be performed to simulate the intended exercise. If you are about to run, a light jog would be ideal for a warm-up because you will be using the same muscles.

  1. Movement Rehearsal

    • Movement rehearsal is when you perform lighter, or less intense, versions of the movements and patterns that will be used in your workout, such as squatting without weights for a few repetitions before using a barbell. Light kicks or punches may be used to warm up prior to kickboxing. The purpose is to increase blood flow and body temperature, and to practice performance and coordination, according to the Aerobics and Fitness Association of America.

    Limbering

    • Limbering movements are smooth, moderately paced, non-weighted, full-range movements that increase joint mobility and core temperature, according to the Aerobics and Fitness Association of America. This type of warm-up is very common among dancers, track athletes and gymnasts. Some examples are shoulder circles, overhead arm reaches and fluid leg swings. This warm-up is sometimes referred to as dynamic stretching, in that the stretch occurs during the moving part of the warm-up, compared to static stretching where you hold the movement for about 20 to 30 seconds.

    Preparatory Static Stretching

    • These stretches are gentle, static stretches and are held for less than 20 seconds. You typically hold a static stretch for more than 20 seconds and it's primarily used to increase flexibility. However, preparatory static stretching is typically held for eight to 16 beats of music, and is designed to ease the muscles through the range of motion to be used later in the aerobics class. This type of stretching is not intended to improve flexibility, according to the Aerobics and Fitness Association of America.

    Fluidity

    • Movements and stretches performed too rapidly or without control may increase the risk of injury. Warm-up movements should be light and fluid, and begin with moderate range of motion. As the body warms up, you'll be able to achieve a greater range of motion and the body will be more prepared for moderate to vigorous exercise.