STEP 1: WARM UP PHASE
Spend about five minutes warming up. Doing warm up stretches before
exercising prevents pulled muscles and other exercise injuries. Stretching
gets blood flowing and helps loosen your muscles so they are ready for
exercise. While doing the following stretches, do not force or jerk your
muscles, and most important, if it hurts: STOP.
TOUCH YOUR TOES
1. Bend your knees slightly.
2. Let your back and shoulders relax as you
bend over and try to touch your toes.
3. Hold the stretch for 10-15 seconds.
4. Repeat three times.
STRETCH YOUR CALVES AND FEET
1. Sit on the floor or a cushion.
2. Place your left foot against your right
inner thigh.
3. Bend toward your right foot and try to
touch your toes.
4. Hold the stretch for 10-15 seconds
5. Switch legs and repeat. Stretch each leg
three times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to
help with your balance.
2. With your right hand, grab your right ankle.
3. Pull your heel in toward your buttocks.
4. Hold the stretch for 10-15 seconds
5. Switch legs and repeat. Stretch each leg
three times.
STRETCH YOUR GROIN
1. Sit on the floor or a cushion with your
knees bent and the soles of your feet
together.
2. Hold your ankles and bend forward at your
hips.
3. Hold the stretch for 10-15 seconds
4. Repeat three times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health. It’s important to begin slowly and increase your
workout duration, speed, and intensity over time.
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Spend five minutes completing the warm up stretches again to
allow yourself time to cool down. Be careful not to force or jerk your muscles
as you stretch.
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Verdure User Manual Lifepro
Re Fitness Collection
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