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.
Remember always to check with your physician before starting any exercise program.
EXERCISE PHASE
This is the stage where you put the effort in.
After regular use, the muscles in your legs will
become more flexible. Work at your own pace
and be sure to maintain a steady tempo
throughout. The rate of work should be sufficient
to raise your heartbeat into the target zone
shown on the graph below.
COOL-DOWN PHASE
The purpose of cooling down is to return the
body to its normal or near normal, resting state
at the end of each exercise session. A proper
cool-down slowly lowers your heart rate and
allows blood to return to the heart.
