21
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 eg: 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.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a
stretching sensation up the left side of your neck. Then 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,
then drop your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your
left shoulder up for one count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head.
Reach your right arm as far toward the ceiling as you can for one
count. Repeat this action with your left arm.
