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EXERCISE HINTS |
STRETCHING EXERCIESES
3. Organization of your workout session
Each workout session should consist of 3 phases: warm-up, exercise and cool-down. Always start with
a warm-up, in which your body’s temperature and the oxygen-flow will be increased. For this phase
gymnastic exercises with a duration of 5 to 10 minutes are recommended. Some possible stretching
exercises are shown on the pages before. After this the exercise phase should begin. The training
intensity should be low for the first few minutes and should then be increased to the final intensity for
a period of 15 to 30 minutes. In order to support your blood circulation system and to prevent strains
and stiffness, you should do a “cool-down phase” after the exercise phase. In this phase light stretches
and gymnastic exercises should be done for about 5 to 10 minutes.
4. Motivation
The key to a successful workout is regularity. We recommend, that you organize your training plan in
the way, that you arrange a fix place and time for each workout day. You should also prepare mentally
for your exercises. Begin your workouts only if you are in a good mood.
If you keep exercising continuously you will improve step by step.
Stretching exercises for the leg-muscles
The stretching exercises on the following page are suitable for warm-up AND cool-down phase. The
difference is the way of doing the stretches in these both phases.
In the warm-up phase the stretches should only be held in the extended position for app. 5 to 10 se-
conds (short stretching) and then the stretch needs to be released again. This will increase the mus
-
cular tension and prepare the muscle for the coming exercise. In the cool-down phase the stretches
should be hold for at least 30 seconds in order to lower the muscular tension after your exercise and
beware from stiffness.
In general you should never stretch too hard. If you should feel pain, immediately stop the stretching
movement and pay attention that you will stretch only that far, that you will not feel any pain for future
exercise.
Summary of Contents for SF-1670
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