WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 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.
Training zone exercise, consisting of 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.)
A cool-down, with 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 three workouts each week, with at least one day
of rest between workouts. After a few months of regular exercise, you may complete up to five
workouts each week, if desired. Remember, the key to success is when exercising becomes a
regular and enjoyable part of your life.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch-
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 one
foot with your other hand. Bring your heel as close to your buttocks as
possible. Hold for 15 counts and 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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