WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the
entire program at least two to 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.
AEROBIC EXERCISE
is any sustained activity that sends oxygen to your muscles via your
heart and lungs. Aerobic exercise improves the fitness of your lungs and heart. Aerobic
fitness is promoted by any activity that uses your large muscles e.g.: legs, arms and buttocks.
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your
entire exercise routine.
The
WARM-UP
is an important part of any workout. It should begin every session to prepare
your body for more strenuous exercise by heating up and stretching your muscles, increasing
your circulation and pulse rate, and delivering more oxygen to your muscles.
COOL DOWN
at the end of your workout, repeat these exercises to reduce soreness in tired
muscles.
WARM UP EXERCISES
Inner Thigh Stretch
Sit with the soles of your feet together with your knees
pointing outward. Pull your feet as close into your groin as
possible. Gently push your knees towards the floor. Hold for
15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole
of
your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat
with
left leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left
side of your neck. Next, rotate your head back for one count, stretching
your chin to the ceiling and letting your mouth open. Rotate your head
to
the left for one count, and finally, drop your head to your chest for one count.
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