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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 Exercise
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.
h
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 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.
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 strength-training session.
Summary of Contents for PR-7001
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