STRETCH FIRST
efore using our
ori on itness product it is best to ta e a fe
minutes doing a fe
gentle stretching e ercises. Stretching prior to e ercise
ill improve fle ibilit and reduce
chances of e ercise related in ur . ase into each of these stretches
ith a slo
gentle
motion. o not stretch to the point of pain.
a e sure not to bounce
hile doing these
stretches.
WALL PUSH
Stand near a
all
ith the toes of one foot about
from the
all and the other foot
about
behind the other foot. ean for ard pushing against the
all
ith our
palms. eep our heels flat and hold this position for a count of
seconds.
a e sure that ou do not bounce
hile stretching. Alternate positions of our feet and
repeat for a total of
repetitions.
STANDING QUADRICEPS STRETCH
Using a
all to provide balance grasp our left an le
ith our left hand and hold our
foot against the bac of our thigh for a count of
seconds. Repeat
ith our right
an le and hand and continue alternating for a total of
repetitions.
SEATED TOE TOUCH
Sit on the floor
ith our legs together and straight out in front of ou. o not loc
our
nees.
tend our fingers to ards our toes and hold for a count of
seconds.
a e sure that ou do not bounce
hile stretching. Sit upright again. Repeat for a total
of
repetitions.
D E V E L O P I N G A F I T N E S S P R O G R A M
WARM UP
The first
to
minutes of a
or out should be devoted to
arming up. The
arm up
ill limber our muscles and prepare them for more strenuous e ercise.
a e sure that
ou
arm up on our
ori on itness upright bi e at a slo
pace.
COOL DOWN
Never stop e ercising suddenl
A cool do n period allo s our heart to read ust to the
decreased demand.
a e sure that our cool do n period consists of a ver slo
pace
to allo
our heart rate to lo er. After the cool do n repeat the stretching e ercises to
loosen and rela
our muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN
