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PHYSICAL FITNESS PROGRAM:
You can design a program to meet your need and current physical condition.
A successful exercise program consists of a warm-up, aerobic exercise. And
a cool-down. To be effective, an exercise program must be done on a
continuing basis 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.
1. WARM UP
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
workout, repeat these exercises to reduce sore muscle problems. We suggest the
following warm-up and cool-down exercise.
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 extend. 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 extend.
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