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13
WARM UP AND COOL DOWN ROUTINE
The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body for
exercise and to minimize injuries. Warm up for two to ve minutes before aerobic exercising. It should begin
every session to prepare your body for more strenuous exercise by heating up and stretching your muscles,
increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles.
The purpose of cooling down is to return the body to its 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.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a stretching
sensation up the left side of your neck. Then rotate your head back for one
count, stretching your chin to the ceiling and letting your mouth open.
Rotate your head to the left for one count, then drop your head to your
chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left shoulder
up for one count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head. Reach your
right arm as far toward the ceiling as you can for one count. Repeat this action with
your left arm.
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