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Training Pulse Rate
Warm Up Exercises
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 work out, 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
leftfor one count, and finally, drop your head to your chest for one count.