In Warming up exercises: Part 1, Alejandro explained how to prepare the joints before the walk. In Part 2 the intensity of the warm up increases to prepare our body for the physical activity that we are going to endure. It is more dynamic than the previous warm up and fit is focused to warm up the lower body.
In this video our friend Alejandro teaches us what kind of exercises we should do before starting to walk to warm up our joints:
Warming up exercises
1 – Calves:
Stand up and go to the tip toe position. Slowly go down until your weight is all on your heels and go back to the tip toe position. Repeat this movement 10 to 12 times.
2 – Lift knees :
Lift your knees as you standing up to form an angle of 90 ° between the thigh and your body. You can do this exercise first with one leg and then the other or alternate them.
3 – Abductors :
Like the previous exercise lift your knee to an angle of 90 degrees and rotate your knee inwards and outwards (10 repetitions each side). Repeat the exercise with the other leg.
4 – Hip:
Stand up with your back straight and your legs slightly open and bend. Rotate your torso right to left and left to right, gradually increasing the pace of the rotation. Your feet have to be firm on the floor but as your rotate you have to lift your heels, not to force your knees.
Remember to do this warm up exercises before starting to walk. It will help you to start walking better and to avoid joint and muscle injuries.
Translation: Jessica Gispert.