7
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,
feeling the stretch 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.
