A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your muscJes and wJ]l heJp to prevent
lems.
Exercise Frequency
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
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 15t 2 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_,,'ardand 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 andt4 move your hips toward the wall. Hold for 15 counts, then relax.
Repeat 3 times 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
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