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WARM-UP and COOL-DOWN
A successful exercise program consists of a warm-up, aerobic exercise and a cool-down. Exercise
for at least two or preferably three times a week, resting for a day between workouts. After several
months, you may increase the frequency to four or five times per week.
WARM-UP
This stage helps to improve the blood circulation and prepares the muscles for your workout. It addi-
tionally helps to reduce the risk of injury or cramps. It is recommended to do some stretching exercises
as shown here below. Hold each stretching position for approximately 30 seconds. Never force or jerk
yourself into a stretching position – if you feel pain, STOP immediately. Warm-up exercises may also
include brisk walking, jogging, jumping jacks, jump rope exercises or running in place.
STRETCHING
Muscles can be stretched more easily when these are warm. This reduces the risk of injury. DO NOT
BOUNCE.
COOL-DOWN
This stage helps to soothe your muscles and your cardiovascular system after your workout. At the
end of your workout, reduce the speed and exercise for approximately 5 minutes at this lower speed
level. Afterwards, repeat the warm-up exercises as described above.
Toe Touch
Hamstring Stretch
Inner Thigh
Stretch
Calf-Achilles
Stretch
Side Stretch
WARM-UP AND COOL-DOWN
