15
Each workout should include the following three parts:
1.
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.
2.
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.)
3.
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.
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.
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.
Exercise Information
Warming up and Cooling down exercise
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