Warm-Up
The purpose of warming up is to prepare your body for exercise and to minimize
injuries. Warm up for two to five minutes before strength training or aerobic exercising.
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.
Stretches should be held for 15 to 30 seconds. Do not bounce.
SUGGESTED STRETCHING EXERCISES
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, 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, 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, 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, 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, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
Cool-Down
The purpose of cooling down is to return the body to its normal, or near normal,
resting state at the end of each exercise session. A proper cool-down slowly lowers your heart
rate and allows blood to return to the heart. Your cool-down should include the stretches listed
above and should be completed after each strength training session.
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WARM-UP AND COOL-DOWN
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