11
WARM-UP and COOL-DOWN
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
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. Your cool-down should include the stretches listed above and should be completed after
each strength-training session.
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 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 hang 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.
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.
