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WARM-UP and COOL-DOWN
A successful exercise program consists of a Warm-Up, Exercise, and a Cool-Down. Do the
entire program at least two and preferably three times a week, resting for a day between
workouts. After several months, you can increase your workouts to four or five times per
week.
WARM-UP
The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm up for two to five minutes before strength-training or aerobic exercising. Perform
activities that raise your heart rate and warm the working muscles. Activities may include
brisk walking, jogging, jumping jacks, jump rope, and running in place.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these
times because of their elevated temperature, which greatly reduces the risk of injury.
Stretches should be held for 15 to 30 seconds. DO NOT BOUNCE.
REMEMBER Always To Check with your physician before starting any exercise program.
COOL-DOWN
The purpose of cooling down is to return the body to its normal or near normal, resting
state at the end of each exercise session. A proper cool-down slowly lowers your heart rate
and allows blood to return to the heart.
Calf-Achilles Stretch
Inner Thigh Stretch
Toe Touch
Side Stretch
Hamstring Stretch