15
When performing these stretches, your movements should be slow and smooth, with
no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically.
Be sure not to hold your breath. Remember that all stretches must be done for both
sides of your body.
STRETCHES
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your
heel towards your buttocks. Reach back and grasp the top of
your foot with the same side hand. Keeping your inner thighs
close together, slowly pull your foot towards your buttocks
until you feel a gentle stretch in the front of your thigh. You do
not have to touch your buttocks with your heel. Stop pulling
when you feel the stretch. Keep your kneecap pointing straight
down and keep your knees close together.
(Do not let the
lifted knee swing outward.)
Hold the stretch for 20 to 30
seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall
or chair with your feet hip-width apart. Keeping your toes
pointed forward, move one leg in close to the chair while
extending the other leg behind you. Bending the leg
closest to the chair and keeping the other leg straight,
place your hands on the chair. Keep the heel of the back
leg on the ground and move your hips forward. Slowly
lean forward from the ankle, keeping your back leg
straight until you feel a stretch in your calf muscles. Hold
for 20 to 30 seconds. Repeat for the opposite leg.
6
Cool Down and Stretching
.
Stretches can help improve flexibility and relieve the tightness in muscles that results from
repetitive sport movements. 10 to 15 minutes of daily stretching is recommended. This
should be done when warming up and cooling down. Finish your workout by doing
the stretches that follow.
C
ARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of an exercise program – almost
anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time
efficient and results oriented cardio program takes a little planning. A properly
designed and consistently performed cardiovascular training program is an essential
part of your program if you want to improve your health and lose weight, or maintain
a healthy lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart and can reduce your chances of
heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that
you can keep at for several minutes or longer and increases your heart rate. Activities
that have the potential to condition the heart typically involve the large muscles of the
hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling,
in-line skating, swimming, cross-country skiing, and stair stepping.
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following:
1.
A stronger and healthier heart.
2.
Increased HDL. This “good” cholesterol helps keep your arteries unplugged
and healthy.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward the
opposite shoulder blade. Walk your fingertips down your back
as far as you can. Hold this position. Reach up with your
opposite hand and grasp your flexed elbow. Gently assist the
stretch by pulling on the elbow. Hold for 20 to 30 seconds.
Repeat for the opposite arm.
Exercise
Date
Reps
Sets
Date
Reps
Sets
Basic Jackknife
Oblique Jackknife
Jackknife w/Leg Lift
Extended Arm
Jackknife
Extended Leg
Jackknife
Torso and Hip
Flexor Stretch
Advanced Jackknife
Lateral Jackknife
W
ORKOUT TRACKING SHEET
Use this chart to keep track of your progress over time. Before writing on it, make as
many copies as you think you’ll need. We suggest you keep these in a notebook. You
will find it both informative and motivational to look back at what you’ve done. This
data will help you chart future fitness goals as you continue to improve.
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