Filter
Top Products
Training Zone Exercise
After warming up, increase the intensity of yourexer-
cise untilyour pulse isin your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep yourpulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never hold your breath.
A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exerciseproblems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
twean workouts. After a few months, you may com-
plete up to five workouts each week ifdesired. The key
to success isto 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 slightlyand 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, end
back.
2. Hamstring Stretch
Sit with one leg extended. Bringthe sole of the opposite foot to-
ward you and rest itagainst the inner thigh ofyour extended leg.
Reach toward yourtoes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg. Stretches: Hamstdngs,
lower back, and groin.
3. Calf/Achilles Stretch
With one leg in front ofthe other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
footfiat on the floor. Bend yourfront leg, lean forward and move
your hipstoward the wall. Hold for 15 counts, then relax. Repeat 3
times for each leg. To cause further stretching of the achilles ten-
dons, bend your back leg as well. Stretches: Calves, achilles ten-
dons, and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bringyour heel as close to your but-
tocks as possible. Hold for 15 counts, then relax. Repeat 3 times
for both legs. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sitwith the soles of your feet together and your knees outward.
Pullyour feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quaddceps and
hipmuscles.
5
2
4
15