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WARM UP & COOL DOWN
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WORKOUT GUIDELINES
Each workout should include the following 3 parts:
1. A WARM-UP:
5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body
temperature, heart rate, and circulation in preparation for exercise.
2. TRAINING ZONE EXERCISE:
20 to 30 minutes of exercising with your heart rate in your
training zone. (Note: During the first few weeks of your exercise program, do not keep your heart
rate in your training zone for longer than 20 minutes).
3. COOL-DOWN:
5 to 10 minutes of stretching. This will increase the flexibility of your muscles
and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan 3 workouts each week, with at least 1 day of rest between
workouts. After a few months of regular exercise, you may complete up to 5 workouts each week, if
desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday
life.
SUGGESTED STRETCHES
The correct form for several basic stretches are shown on the right.
Move slowly as you stretch, hold the position and never bounce.
1. TOE TOUCH STRETCH
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, and then relax.
Repeat 3 times.
Stretches:
Hamstrings, back of knees and back.
2. HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, and then relax.
Repeat 3 times for each leg.
Stretches:
Hamstrings, lower back and groin.
3. CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot flat on
the floor. Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, and then relax. Repeat 3 times for each
leg. To cause further stretching of the Achilles tendons, bend your
back leg as well.
Stretches:
Calves, Achilles tendons and ankles.
4. QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp 1
foot with your other hand. Bring your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches:
Quadriceps and hip muscles.
5. INNER THIGH STRETCH
Sit with the soles of your feet together and your knees outward. Pull
your feet toward your groin area as far as possible. Hold for 15 counts,
and then relax. Repeat 3 times.
Stretches:
Quadriceps and hip muscles.
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