16
Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes
Training Pulse Rate
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably
three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by
heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the
end of your work out, repeat these exercises to reduce sore muscle problems. We suggest
the
following warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible. Gently
push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your
right inner thigh. Stretch toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side
of your neck. Next, rotate your head back for one count, stretching your chin
to the ceiling and letting your mouth open. Rotate your head to the left for one
count, and finally, drop your head to your chest for one count.
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift
your left shoulder up for one count as you lower your right shoulder.
WARM UP EXERCISE
Summary of Contents for 70511BK-3
Page 8: ...8 EXPLODER ...
