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Warm-up and Cool-down Exercises
Each workout should include the following three parts:
1. A warm-up, consisting of 5-10 minutes stretching and light exercises. A sensiblewarm-up gently
increases body temperature, heart rate and blood circulation in preparation the workout.
2. A workout in the correct training zone, 20-30 minutes training with the heart rate in the right
zone. Note: During the first few weeks of the exercise program, keep the increased heart rate to
less than 20 minutes in the exercise zone.
3. Stretch to cool-down for 5-10 minutes. This improves the flexibility of the muscles and helps to
prevent post-training problems.
Training Frequency
To maintain or improve your physical condition, schedule three workouts per week with at least
one day break in between. After a month of regular exercise you can increase the number of
workouts per week to five if desired.
RECYCLING
Recycling loop
Packaging material can be conveyed back to the raw material cycle. Dispose of packaging material in accordance with legal provisions. Information can be
retrieved from the return or collections systems of your community.
