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Warm up before you begin.
A warm-up routine prepares your body and mind
for vigorous exercise. It also helps provide insur-
ance against injury and soreness. Warm up with
two to five minutes of slow exercise, at minimal in-
tensity.
Stretch after your warm-up.
A pliable, well-stretched muscle is less suscepti-
ble to injury. Perform the recommended stretches
on a smooth, flat surface.
The correct form for several stretches is described
below (see the drawings at the right). Be sure to
move slowly as you stretch—never bounce.
1. Toe Touch Stretch—Sit with your knees bent
slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you
reach toward your toes as far as possible. Hold for
15 to 30 seconds, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees, and back.
2. 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 to 30 seconds, 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.
3. Hamstring Stretch—Sit with one leg extended.
Bring the sole of the opposite foot toward you and
r
est it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold
f
or 15 to 30 seconds, then relax. Repeat 3 times
for both legs. Stretches: Hamstrings, lower back,
and groin.
4. 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 to 30 seconds, then relax. Repeat 3
times. Stretches: Quadriceps and hip muscles.
5. 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 to 30
seconds, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
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WEIGHT LOSS TIPS
At least four, 30-minute workouts per week,
along with a reduced-calorie diet, are
recommended if you are trying to lose weight.
However, be sure to stay within your target heart
rate zone and exercise a maximum of 5 days per
week for 60 minutes per workout.
Good posture is the key to safe, comfortable
workouts. Keep your chin up and your head
facing forward. Align your head and shoulders
with your hips. Avoid leaning forward. Keep your
back straight.
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