The goal of this article is to increase your flexibility without causing any injury.

The only difference between a stretching and warm up will be the type of stretch you do. The best way to prevent injury from the warm up is to warm up properly. Sprint: The amount you run in a given time is dependent on your age, but typically children are limited to about 30 seconds. Adults typically reach about 90 seconds.

Progressive Warm-up: This type of warmup typically takes the form of small steps that increase in intensity, often leading up to a certain point but never reaching it. As the intensity and duration of the workout increases you may want to add these types of exercises to your routine.

Jogging: Jogging is a great warm up for most types of movement. For aerobic movements, the amount of time you spend jogging will increase over time and you will find that jogging for an hour will begin to take its toll on you, but as your fitness improves you will find yourself jogging more kilometers.

Swimming: Swimming is a great aerobic warm up for many different types of exercises. When swimming you should never do less than 10 minutes, or you will begin to burn up energy that you would have needed to exercise at a different intensity. Swimming is the most economical warm up as most other warm ups use up a great deal of oxygen and therefore do more damage to your body. Other types of warm ups will use up more oxygen than is stored in your blood vessels. If you swim more than 20 minutes, you will begin to feel fatigued.

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Jumping-rope is a great aerobic warm up for many different types of movements. For aerobic movements, the amount of time you spend jumping-rope will increase over time and you will realize that jumping-rope for an hour will begin to take its toll on you, but as your fitness improves you will find yourself jumping-rope longer.