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WARM-UP and COOL-DOWN
Warm-Up
The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm up for two to five minutes before strength training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging.
jumping jacks, jump rope, and running in place.
Stretching
Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held
for 15 to 30 seconds.
Do not bounce.
Suggested Stretching Exercises
Lower Body Stretch
Floor Stretch
Place feet shoulder-width
While sitting on the floor,
apart and lean forward.
open the legs as wide as
Keep this position for 30
possible. Stretch the upper
seconds using the body as a
body toward the knee on the
natural weight to stretch the
right leg by using your arms
backs of the legs.
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to pull your chest to your
DO NOT BOUNCE!
thighs. Hold this stretch 10
When the pull on the back of
to 30 seconds.
the legs lessens, gradually
DO NOT BOUNCE!
try a lower position.
Do this stretch 10 times.
Repeat the stretch with the
left leg.
Bent Torso Pulls
Bent Over Leg Stretch
While sitting on the floor,
Stand with feet shoulder-
have legs apart, one leg
width apart and lean forward
straight and one knee bent.
as illustrated. Using the
Pull the chest down to touch
arms, gently pull the upper
the thigh on the leg that is
body towards the right leg.
bent, and twist at the waist.
Let the head hang down.
Hold this position at least 10
DO NOT BOUNCE!
seconds. Repeat 10 times
Hold the position a minimum
on each side.
of 10 seconds. Repeat
pulling the upper body to
the left leg. Do this stretch
several times slowly.
Remember to always check with your physician before starting any exercise program. i
Cool-Down
The purpose of cooling down is to return the body to its normal, or near normal, resting
state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows
blood to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength training session.
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