Step Four - Warmup

Before you jump right into the main part of your workout,  you should always begin with a warmup.   A warmup doesn't have to be complex,  just a few minutes to get your heart, lungs, and muscles ready to workout. 

If you are walking,  walk slowly for the first 5 minutes and then stop and stretch any muscle that feels tight.  You should notice that your heart will start beating faster and that you are breathing a little heavier.  Now you are ready to go!

If you are weightlifting,  do a whole body warm-up like riding a bike or jogging in place and then do a light 8-10 repetition set for each muscle group before you put on the heavy weights.  This will get your heart pumping, your muscles warmed up and your tendons and ligaments ready so you don't get injured.

Here are a couple of stretches to try: (descriptions from About.com)

Standing Shin Stretch  - to help prevent shin splints.

• Standing, you may want to use a hand on a wall or tree for balance.

• Place the foot to be stretched just behind your other foot (which remains squarely on the ground), with the toe of the stretching foot touching the ground.
• Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins. It often helps to bend both knees slightly.
• Once you feel a good stretch, hold it for 15-30 seconds.
• Repeat with the other foot.

Standing Calf Stretch

•  Face a wall and stand 12 inches away from it.
• Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
•  Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
•  Hold for 10 seconds.
•  Repeat with the other leg.

(Thanks to my models! Isn't that what visiting teaching is for?)