14
Warming up and cooling down
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:
1.
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.
2.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.
3. 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.
4. 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.
