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WARM-UP AND COOL-DOWN
WARM-UP PHASE
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 increase your
heart rate and warm up working muscles. Activities may include: brisk walking, jogging etc.
STRETCHING
Stretch your muscles once you finished your warm up, and after you finish working up. Muscles stretch
more easily because of higher temperature which greatly reduces risk of injures. Stretches should be
held for 15
– 30 seconds.
NOTE: DO NOT BOUNCE
Lower body stretch
Bend torso pulls
Floor Stretch
Bent over leg stretch
COOL-DOWN PHASE
The purpose of cooling down is to return the body to its normal state. The proper cool-down slowly
lowers your heart rate and temperature.
