Warming
up and Cooling down
Each workout should include the following three parts:
4. Awarm-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
3.
A cool-down,
with
5 to
10
minutes of stretching.
This will
increase
the flexibility of your muscles
and will
help to reduce post-exercise muscle soreness.
Exercise Frequency
To maintain or improve your fitness, 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 towards your toes as far as
_
possible.
Hold for 15 counts, then relax
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
Hamstring stretch
with one leg extended. Bring the sole
the opposite foot toward you and rest it
ainst the inner thigh of your extended
ch towards your toes as far as.
15
