15
W
ARM UP
AND
COOL
DOW
N
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.
