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A csrdio';ascu_ar phase, including 20 to 30 minutes
of exercise with your heart rate in your training zone.
A cool-down phase consisting of 5 to 10 min.uteso7
stretching. Thorough stretching offsets muscle contr_.c-
tions and other problems caused when you stop exer-
cising suddenly. Stretching for increased flexibility is
often most effective during this phase. This phase
shouldleave you relaxed and comfortably tired.
To maintain or improve your cond!::on, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete u.pto five workouts .each
week, if desired. Find the best time of day for your
workouts, and then stickwith it.
Remember, the key to success is to 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 fonNard
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 and back.
2. Hamstring Stretch
Sit with one leg extended. Bring 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 both legs. Stretches:
Hamstrings, lower back and groin.
3. 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 for-
ward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for both legs. To cause further
stretchingof the achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons,and ankles.
4. 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 counts, then relax.
Repeat 3 times for both legs. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees out-
ward. Pullyour feet toward your groin area as far as possible.
Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
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