WARM-UP and COOL-DOWN
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.
WARM-UP
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm
up for two to five minutes before strength-training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your strength
or aerobic training session is very important. Muscles stretch more easily at these times because
of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held
for 15 to 30 seconds. DO NOT BOUNCE.
Toe Touch
Side Stretch Hamstring Stretch
Calf-Achilles Stretch
Inner Thigh Stretch
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