9
USA
WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the
few weeks of your exercise program, do not keep your heart rate in your
training zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will increase the
of your muscles and will
help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to
workouts each
week, if desired. Remember, the key to success is when exercising becomes a regular and enjoyable part
of your life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never
bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your
hips. Allow your back and shoulders to relax as you reach down toward
your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg. Stretches: Hamstrings,
lower back and groin.
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