35
“
W
ARM-
U
P AND
C
OOL-
D
OWN
”
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.
Suggested Stretching Exercises
Lower Body Stretch
Place feet shoulder-width
apart and lean forward. Keep
this position for 30 seconds
using the body as a natural
weight to stretch the backs of
the legs.
DO NOT BOUNCE!
When the pull on the back of
the legs lessen, try a lower
position gradually.
Floor Stretch
While sitting on the floor, open
the legs as wide as possible.
Stretch the upper body toward
the knee on the right leg by
using your arms to pull your
chest to your thighs. Hold this
stretch 10 to 30 seconds.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the left
leg.
Bent Torso Pulls
While sitting on the floor,
have legs apart one leg
straight and one knee bent.
Pull the chest down to touch
the thigh on the leg that is
bent and twist at the waist.
Hold this position at least 10
seconds. Repeat 10 times
on each side.
Bent Over Leg Stretch
Stand with feet shoulder-width
apart and lean forward as
illustrated. Using the arms,
gently pull the upper body
towards the right leg. Let the
head hand down. DO NOT
BOUNCE! Hold the position a
minimum of 10 seconds.
Repeat pulling the upper body
to the left leg. Do this stretch
several times slowly.
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 lowers your heart rate and allows blood to return to the
heart. Your cool-down should include the stretches listed above and should be completed after each
strength-training session.
Summary of Contents for CE-3.0DS
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