A Cool-down Exercise Frequency
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscJes and wJ]lheJp to prevent post-exercise prob-
lems.
TO maintain or improve your condition, complete three
workouts each week, with at least one day of rest be*
tween workouts. After _. few mor3ths of regular exer-
cise, you may complete up to f_veworkouts each week
if desired. The key to success is to make exercise a
regular and enjoyable part of your _verydey life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretch--no€or bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips. AIIow 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. Bdng the sole of the opposite foot
toward you and rest it agafnst the inner thigh of your extended
leg. Reach toward your toes as far as bossible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3, Calf/Achilles Stretch
With one leg in front of the other, reach fo_,,'ard and place your
hands against a wall. Keep your beck leg straight and your
back rapt fl_t on the floor. Bend your front leg, lean forward and
move your hips toward the wall. Hold for 15 counts, then relax.
Repeat 3times fat each leg. To cause further stretching of the
achilles tendons, bend your back leg as well. Stretches:
Calves, aohilles tendons and ankle_.
4. Quadrieeps Stretch
With one hand against a wall for balance, reach back and
grasp one toot with your other hand. Bring y_ur heel a_ close
to your buttocks as pos_lble. Hold for 15 counts, ther_ relax.
Repeat 3 times for each leg. Stretches: Quadriceps and hip
m{Jsoies.
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
{or 15 counts, then rela_x. F::lepest3 times. Strelches:
QuaG'rlcep$ and hip muscles
t2
t 4
15