Warm up to prevent injury
To include a warm up period in your training is crucial to prevent injury. The body performs better when warm. There is less risk of injury when well warmed up as there is increased blood flow, better proprioception and positive elasticity changes in the muscle and joint tissue. It is recomended that you warm up at 40 t0 60% of maximum training level for about 10 minutes before increased activity. If you will be doing very intense exercise you will need a longer warm up period. If you have performed an adequate warm up your heart rate must be increased and you must feel slightly exerted. Your warm up should be sport specific and include the muscles and joints that you will use during your training. If you are going to be running then jogging would be sport specific and if you are going to do a sporting activity that involves bigger movements like dancing one will need to warm up doing bigger movements and some stretches in the direction that you will be moving in.