A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the
entire program at least two and preferably three times a week, resting for a day between
workouts. After several months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares
your body for more strenuous exercise by heating up and stretching out your muscles, increasing
your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your
workout, repeat these exercises to reduce sore muscle problems. We suggest the following
warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward.
Pull your feet as close into your groin as possible. Gently push your
knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat with
left leg extended.
Head Roll
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next, rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right
and your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean
Shoulder Lift
Lift your right shoulder up toward your ear for
one count. Then lift your left shoulder up for
one count as you lower your right shoulder.
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