7
Warm Up Exercises
EXERCISE GUIDELINES
WARNING
!
Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing health
problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxy-
gen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. The photos on this page show several forms of basic
stretching you may perform before your workouts. In order to achieve an adequate warm-up, per-
form each stretch three times.
TOE TOUCH STRETCH
Stand bending your knees slightly and slowly
bend forward from your hips. Allow your back
and shoulders to relax as you reach down to-
ward your toes as far as possible. Hold for 15
counts, then relax. This will stretch your ham-
strings, 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. This will stretch your ham-
strings, lower back, and groin.
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. To cause further stretching
of the Achilles tendons, bend your back leg as
well. This will stretch your calves, Achilles ten-
dons, and ankles.
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.
This will stretch your quadriceps and hip mus-
cles.
