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15
WARM UP AND COOL DOWN ROUTINE
The
WARM-UP
is an important part of any workout. The purpose of warming up is
to prepare your body for exercise and to minimize injuries. Warm up for two to five
minutes before aerobic exercising. It should begin every session to prepare your
body for more strenuous exercise by heating up and stretching your muscles,
increasing your circulation and pulse rate, and delivering more oxygen to your
muscles.
COOL DOWN
at the end of your workout, repeat these exercises to reduce soreness
in tired muscles. The purpose of cooling down is to return the body to its 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.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a
stretching sensation up the left side of your neck. Then 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, then drop your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your
left shoulder up for one count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your
head. Reach your right arm as far toward the ceiling as you can for
one count. Repeat this action with your left arm.
