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WARM-UP and COOL-DOWN
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.
Suggested Stretching Exercises
Lower Body Stretch
Place feet shoulder-width apart
and lean forward. Keep this
position for 30 seconds using
the body as a natural weight to
stretch the backs of the legs.
DO NOT BOUNCE!
When the pull on the back of
the legs lessen, try a lower
position gradually.
h
Floor Stretch
While sitting on the floor, open the
legs as wide as possible. Stretch
the upper body toward the knee
on the right leg by using your
arms to pull your chest to your
thighs. Hold this stretch 10 to 30
seconds.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the left
leg.
Bent Torso Pulls
While sitting on the floor, have
legs apart one leg straight and
one knee bent. Pull the chest
down to touch the thigh on the
leg that is bent and twist at the
waist. Hold this position at least
10 seconds. Repeat 10 times
on each side.
Bent Over Leg Stretch
Stand with feet shoulder-width
apart and lean forward as
illustrated. Using the arms, gently
pull the upper body towards the
right leg. Let the head hand down.
DO NOT BOUNCE! Hold the
position a minimum of 10
seconds. Repeat pulling the
upper body to the left leg. Do this
stretch several times slowly.
Remember always to check with your physician before starting any exercise program.
Cool-Down
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 lowers your heart rate and allows blood
to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength-training session.
Summary of Contents for 15 Neon II
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