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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 2-5 minutes is recommended before aerobic exercising. Warming up is the activity that
raises your heart rate and warms up the working muscles.
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 slowly lowers your heart rate and
allows blood to return to the heart. Your cool-down should include the stretches recommended
below and should be completed after every workout.
Stretching:
Performing stretching after warm up and after aerobic training session is very important
as it will greatly reduce the risk of injury. Stretches should last for 15 to 30 seconds.
Stretching Exercises Suggestion:
Lower Body Stretch
Place feet shoulder-width apart and lean forward.
Keeps this position for 30 seconds using the body
as a natural weight to stretch the backs of the
legs. DO NOT BOUNCE! Gradually move down to
a lower position.
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 for 10
to 30 seconds. DO NOT BOUNCE!. 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 hang down. DO NOT BOUNCE! Hold the
position a minimum of 10 seconds. Repeat
pulling the upper body to the left leg.
Remember to always check with your physician before starting any exercise program.
