WARM-UP and COOL-DOWN
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire
program at least two and preferably 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.
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
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Hamstring Stretch
Inner Thigh Stretch
Toe Touch
Calf-Achilles Stretch
Side Stretch
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 slowly lowers your heart rate and allows blood to return to
the heart.
