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Warm-Up and Cool-Down
A successful cardio-vascular exercise program consists of a full-body 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.
WARM-UP
The purpose of warming up is to prepare your body for exercise and to minimise injuries.
Warm up for five minutes before strength training or exercising aerobically. Perform
activities that raise your heart rate and warm the working muscles. Activities may include
brisk walking, jogging, jumping jacks, jump rope, and running on the spot. Try to
incorporate moves that take the joints through their full range of motion.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at
these times because of their elevated temperature, which greatly reduces the risk
of injury. Stretching develops flexibility and reduces muscles soreness.
Stretches should be held for 15 to 30 seconds.
DO NOT BOUNCE OR OVER-STRETCH
Take your time on each stretch. Gradually take each stretch a little deeper on every out
breath to your personal maximum.