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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 make exercise a regular and enjoyable part of your
everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as
you
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.
WARM-UP AND COOL-DOWN WORKOUT GUIDELINES
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