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VersaBALL_Flip_Book_v1.1.qxd
Warm-Up & Cool-Down
WARM-UP
Warm-Up consists of 3 activities.
It is important that they are followed in the below order.
1. Raise Heart Rate - begin to warm-up the muscles that you will be
working by increasing your heart rate. This may include a brisk walk,
jogging, jumping jacks, jump rope, or running in place.
2. Motor Skills - These activities once again incorporate the muscles
groups you will be using, but the focus is more on coordination and
flexibility. This may include rolling the arms and legs in small to big cir-
cles, squats with no weight, or slow and controlled twisting at the waist.
3. Stretching - Stretching should be done after you have raised your heart
rate and have sufficiently gone through motor activities. Muscles will
be easier to stretch at this time because of their increased temperature;
this will reduce the risk of injury. Hold each stretch for approximately
15-30 seconds without much movement. Make sure to stretch out all of
the major muscles groups.
COOL-DOWN
Cool-down your body by following the below steps.
Slowly Lower Heart Rate - Return your body's heart rate to a resting
state by walking in place. Since muscles are still warm begin to stretch
out muscles. Stretching should take place after each training session.
9/15/2004
1:48 PM
800 BURTON BOULEVARD, DEFOREST, WI 53532
Phone 1.800.244.4192 Fax 1.608.842.1660
www.horizonfitness.com
VersaBALL
The best of weight, circuit and core strength workouts
in one compact, easy to use functional training system.
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