Warm up & Cool Down Tips

WARM UP

A warm up should be a gradual increase in intensity to prepare you muscles you will use and body for the actual program. A warm up should get longer and more gradual through each trimester aiming for 10-15 minutes. You could take a brisk walk/ use a Cardio machine suitable or try the below. 

• Walking/ Marching on the spot gradually increasing intensity
• Arm circles, starting small and getting bigger, then the other direction
• Squat with reach
• Lunges with upper body rotation
• Torso rotation, 10 reps each side.
• Side bends, 10 reps each side.
• Knee circles, 10 reps each way.

Do two rounds of the workout at a lower intensity, no jumping or weights, for example just air squats. 

Stretch all the major muscles while standing / resting on a chair if needed, stretch all the major muscles that will be used and hold each stretch for 8-15 seconds. Stretches can be found in the exercise glossary.

COOL DOWN

A cool down should be a gradual decrease in intensity to bring the body and heart rate back down to a pre exercise state, a reverse of the warm up. A cool down should get longer and more gradual through each trimester aiming for 10-15 minutes. You could incorporate a walk after / Cardio machine suitable or try the below. 

Do two rounds of the workout at a lower intensity, no jumping or weights, for example just air squats. 

·      March on the spot starting at a higher intensity, reducing to a light walk

·      Arm circles, starting small and getting bigger, then the other direction

·      Slow Side bends, 10 reps each side.

·      Slow Torso rotation, 10 reps each side.

·      Walking on the spot with shoulder rotations for 2 minutes.

Stretch while standing or seated, whichever is most comfortable for you . Hold each stretch for 10-15 seconds, stretching only the muscles used. Some stretches can be found in the Exercise glossary.