Trojan MARATHON 200, Care Instructions And Assembly Manual

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11. WARM-UP AND COOL-DOWN

WORKOUT GUIDELINES

Each workout should include the following three parts:
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.
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.)
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.

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, 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, 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, then 
relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, 
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, then relax. Repeat 3 
times. Stretches: Quadriceps and hip muscles.

For more information on dieting and training visit 

www.trojanhealth.co.za