Training Disabled People by Wicebloom Sara;

Author:Wicebloom, Sara; [Wicebloom, Sara]
Language: eng
Format: epub
ISBN: 5548477
Publisher: Bloomsbury Publishing Plc

The difficulty in achieving a sufficient duration of warm-up is that after two to three minutes the participant may complain of exhaustion, even when exercising at the lowest of intensities. It is unsafe to simply end the warm-up early and go straight into the main workout, as neither the mind nor the body will be sufficiently prepared. In such cases, the skill is to offer active rests by mixing the pulse raiser and mobility together. The term ‘active rests’ is used to convey the principle of maintaining movement, but at a level of intensity that is relatively easy for the participant.

The ideal warm-up for someone with a very low level of fitness is to start with small-range, seated pulse raising, such as can be achieved through chair-based exercise or a recumbent bike. After two to three minutes, introduce 6-10 repetitions of a mobility exercise. Ensure there are sufficient repetitions of the selected exercise to effectively mobilise, but not so many as to fatigue the muscles crossing the joints involved. Restart the pulse raising and continue to stop at two- to three-minute intervals to complete different mobility exercises. Repeat a sequence as many times and for as long as is required.

Sample mobility and pulse raiser warm-ups can be seen in figure 3.3.

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