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Training zone exercise, consisting of 20 to 30
minutes of exercise with your heart rate in your
training zone.
A cool-down,
with 5 to 10 minutes of stretching.
Thorough stretching helps to prevent problems caused
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercis-
ing. A proper cooFdown should leave you feeling
relaxed and comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at |east 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 in the
drawings below. 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_" F[epeat 3 times. Stretches: Hamstrings,
back of knees, and back.
2. Hamstring Stretch
Sit with one leg extended. Bdng 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:
Hamstdngs, lower back, and groin.
3. CalflAchllles
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 fiat on the floor. Bend your front leg, lean for-
ward 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. Quaddceps 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: Quaddceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees out-
ward. Pull your feet toward your groin area as far as possible.
Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Quaddceps and hip muscles,
3
4
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