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WARM UP & COOL DOWN
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
Move slowly as you stretch, never bounce.
1. 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, and
then relax. Repeat 3 times.
Stretches:
Hamstrings, back of knees and back.
2. 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, and
then relax. Repeat 3 times for each leg.
Stretches:
Hamstrings, lower back and groin.
3. 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, and then relax. Repeat 3
times for each leg. To cause further stretching of the Achilles ten-
dons, bend your back leg as well.
Stretches:
Calves, Achilles tendons and ankles.
4. 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. Repeat 3 times
for each leg.
Stretches:
Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, and then relax. Repeat 3 times.
Stretches:
Quadriceps and hip muscles.
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WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up
: 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.
Training zone exercise:
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).
Cool-down:
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 to make exercise a regular and enjoyable part of your everyday life.
