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. Begin every session by preparing 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, and 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.
