9
WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool
down. Do the entire program at least two to 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.
AEROBIC EXERCISE
is any sustained activity that sends oxygen to your muscles
via your heart and lungs. Aerobic exercise improves the fitness of your lungs
and heart. Aerobic fitness is promoted by any activity that uses your large
muscles eg: legs, arms and buttocks. Your heart beats quickly and you
breathe deeply. An aerobic exercise should be part of your entire exercise
routine.
The
WARM-UP
is an important part of any workout. It should begin every
session to prepare your body for more strenuous exercise by heating up and
stretching your muscles, increasing your circulation and pulse rate, and
delivering more oxygen to your muscles.
COOL DOWN
at the end of your workout, repeat these exercises to reduce
soreness in tired muscles.
WARM UP 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.
