D.C. Athletics Potomac Regatta, Manual

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14
Training introduction
Use the product can not only enhance physical fitness and exercise muscle, but also play a role in weight
loss through a reasonable diet.
Warm-up exercise before training
This stage of warm up exercise can enhance the trainer’s body blood circulation and make the muscles in a good
condition, at the same time reduce the risk of cramping or muscle pulling during training. Before each training , please
do the warm up exercise according to the following recommended training methods, each type of stretching exercise
must be maintained for about 30s,when doing exercise , be careful not to do strenuous stretching exercise to prevent
muscle damage, once the muscle is damaged, please stop practicing.
Training phase
This stage is formal training stage. You can improve the flexibility of your legs muscle after a long-term regular
practice. During the training, it is important to do the stable training intensity according to their own training situation
and choose the reasonable training intensity, so keep the heart rate within the target values listed in the following
table.
At least 12mins of training to keep the heart rate within the corresponding target range. At the beginning of
training , most of people continue to train for 15-20mins.
Recovery phase after training.
During the recovery phase, repeat the activities in the preparation. During the process, you can reduce the
amplitude and speed of the exercise appropriately. Time around 5mins . Through exercise to adjust body heat and
relax muscles. It is important to note that you cannot do strenuous stretching during exercise to avoid damaging