A successful exercise program consists of a 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.
Warming up is an important part of your workout and should begin every session. It
prepares your body for more strenuous exercise by heating up and stretching out
your muscles, increasing your circulation and pulse rate, and delivering more
oxygen to your muscles. At the end of your workout, repeat these exercises to
reduce sore muscle problems. We suggest the following warm-up and cool-down
exercises:
1. Inner Thigh Stretch
Sit with the soles of your feet together with
your knees pointing outward. Pull your feet as
close into your groin as possible. Gently push
your knees towards the floor. Hold for 15
counts.
2. Hamstring Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat with
left leg extended.
3. Head Roll
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck.
Next, rotate your head back for one count, stretching
your chin to the ceiling and letting your mouth open.
Rotate your head to the left for one count, and finally,
drop your head to your chest for one count.
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SUGGESTED STRETCHES