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STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot
against your right inner thigh.
2. Bend toward your right foot and try to touch your
toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with
balance.
2. With your right hand, grab your right ankle. Pull your heel in
toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and
the soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat 3 times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health slowly over time. The most important thing is
to always listen to your body. If you are tired or sore, slow down or stop
training for the day.
20 AeroFlex User Manual Lifepro Endurance Training Collection 21
We recommend aiming for the appropriate target heart rate for your
particular training goal. See CALCULATING TARGET HEART RATE on page 23
for more information.
DURATION OF INDIVIDUAL TRAINING SESSIONS
For endurance training or weight reduction, the duration of each training
session should be 25–60 minutes. Beginners and those who have not
exercised regularly for a long period of time should start with short training
sessions of 10 minutes or less in the first week and slowly increase training
duration week to week.
TRAINING DOCUMENTATION
To stay motivated and to evaluate the success of your training, create
a training plan before beginning a new exercise routine. In your plan,
document data from each training session, such as distance, training time,
pulse, as well as data, such as body weight, blood pressure, resting heart
rate (measured in the morning right after waking up), and how you feel
during exercise. See the SAMPLE WEEKLY TRAINING PLAN on the bottom
of page 22.
TRAINING INSTRUCTIONS
STEP 1: WARM-UP PHASE
Spend about 5 minutes doing warm-up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching gets blood
flowing and helps loosen your muscles so they are ready for exercise. While
doing the following stretches, do not force or jerk your muscles, and most
importantly, if it hurts: STOP. After stretching, continue your warm-up by
walking or riding a bike for 3–5 minutes at a low speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders
relax as you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3 times.
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