Training Zone Exercise
Afterwarming up,increase the intensity of your exer-
cise untilyour pulseis in yourtrainingzone for 20 to
60 minutes. (Duringthe first few weeks of your exer-
ciseprogram, donot keep yourpulse inyour training
zone for longer than 20 minutes.) Breathe regularly
and deeplyas you exercise--never hold your breath.
A Cool-down
Finisheach workoutwith 5 to10 minutesof stretching
to cool down. This will increase the flexibilityof your
muscles and will helpto prevent post-exerciseproblems.
EXERCISE FREQUENCY
To maintain orimprove your condition,complete three
workouts each week, with at least one day of rest be-
twean workouts. After a few months, you maycom-
plete up to five workouts each week ifdesired. The key
to success isto make exercise a regular and enjoyable
partof youreveryday life.
SUGGESTED STRETCHES
The correct form for several basicstretches isshown at theright.
Move slowly as you stretch--never bounce.
1.Toe Touch Stretch
Stand withyour knees bent slightly and slowly bendforward from
yourhips. Allow your back and shouldersto relax as you reach
down toward your toes asfar as possible. Holdfor 15 counts, then
relax. Repeat 3 times. Stretches: Hamstrings, backof knees, end
back.
2. Hamstring Stretch
Sitwith one leg extended. Bringthe sole ofthe opposite foot to-
ward you and rest itagainst the innerthigh ofyour extended leg.
Reach toward yourtoes asfar as possible. Holdfor 15 counts,
then relax. Repeat3 times for each leg. Stretches: Hamstdngs,
lowerback, andgroin.
3. Calf/Achilles Stretch
With one legin front of the other, reachforward and place your
handsagainst a wall. Keep yourback legstraight and your back
footfiat on the floor. Bend your front leg, lean forward and move
yourhips toward the wall. Hold for 15 counts, then relax. Repeat 3
timesfor each leg. To cause further stretching of the achilles ten-
dons, bend your back leg as well. Stretches:Calves, achillesten-
dons, and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
onefoot with yourother hand. Bringyour heel as closeto your but-
tocksas possible.Hold for 15 counts,then relax. Repeat 3times
for both legs. Stretches: Quadriceps and hip muscles.
5.Inner Thigh Stretch
Sitwith the soles of your feet together andyour knees outward.
Pullyour feet toward your groin area as far as possible. Hold for
15 counts,then relax. Repeat 3 times. Stretches: Quaddceps and
hipmuscles.
5
2
4
15