Exercise Frequency, Suggested Stretches

Training Zone Exercise	to cool down. This will increase the flexibility of your
	muscles and will help to prevent post-exercise problems.
After warming up, increase the intensity of your exer-	EXERCISE FREQUENCY
cise until your pulse is in your training zone for 20 to	EXERCISE FREQUENCY
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training	To maintain or improve your condition, complete three
zone for longer than 20 minutes.) Breathe regularly	workouts each week, with at least one day of rest be-
and deeply as you exercise--never hold your breath.	twean workouts. After a few months, you may com-
A Cool-down	plete up to five workouts each week if desired. The key
A Cool-down	to success is to make exercise a regular and enjoyable
	part of your everyday life.
Finish each workout with 5 to 10 minutes of stretching

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 slightly and 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 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 each leg. Stretches: Hamstdngs, 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 fiat on the floor. Bend your front leg, lean forward and move your hips toward 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. Bring your heel as close to your but-
	tocks as possible. Hold for 15 counts, then relax. Repeat 3 times	5
	for both legs. Stretches: Quadriceps and hip muscles.	5
	for both legs. Stretches: Quadriceps and hip muscles.
	5. Inner Thigh Stretch
	Sit with the soles of your feet together and your knees outward.
	Pull your feet toward your groin area as far as possible. Hold for
	15 counts, then relax. Repeat 3 times. Stretches: Quaddceps and
	hip muscles.

EXERCISE FREQUENCY

SUGGESTED STRETCHES