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Each workout should include the following three parts:
1.
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
2.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (
Note
: During the first few weeks of your exercise program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
3.
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between
workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired.
Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.
Suggested Stretches
For a correct warm up, see the following basic stretching exercises. Move slowly as you stretch, never
bounce.
Exercising Information
Warming up and Cooling down exercises
Stand with your knees bent slightly and slowly
bend forward from your hips. Allow your back
and shoulders to relax as you reach down
toward your toes as far as possible.
Hold for 15 counts, then relax.
Repeat 3 times.
Stretches:
Hamstrings, back of knees and
back.
Toe touch stretch
Sit with one leg extended. Bring the sole of the
opposite foot toward you and rest it against the
inner thigh of your extended leg. Reach toward
your toes as far as possible.
Hold for 15 counts, then relax.
Repeat 3 times for each leg.
Stretches:
Hamstrings, lower back and groin.
Hamstring stretch
