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A csrdio';ascu_ar phase, including 20 to 30 minutes

of exercise with your heart rate inyour training zone.

A cool-down phase consisting of 5 to 10min.utes o7

stretching.Thorough stretchingoffsets muscle contr_.c-

tions and otherproblems caused when you stop exer-

cisingsuddenly. Stretchingfor increased flexibility is

often most effective duringthis phase. This phase

shouldleave you relaxed and comfortably tired.

To maintain or improve your cond!::on, complete three

workouts each week, with at least one day of rest

between workouts. After a few months of regular exer-

cise, you may complete u.pto five workouts .each

week, if desired. Find the best time of day for your

workouts, and then stickwith it.

Remember, the key to success is to make exercise a

regularand enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct formfor several basic stretches Is shown in the

drawings below. Move slowly as you stretch--never bounce.

1.Toe Touch Stretch

Stand with your knees bent slightly and slowly bend fonNard

from yourhips. 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 and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot

towardyou 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 both legs. Stretches:

Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place

yourhands against a wall. Keep your back leg straight and

yourback foot flat on the floor. Bend your front leg, lean for-

ward and move your hips toward the wall. Hold for 15 counts,

then relax. Repeat 3 times for both legs. To cause further

stretchingof the achilles tendons, bend your back leg as well.

Stretches: Calves, achilles tendons, 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 buttocks as possible. Hold for 15 counts, then relax.

Repeat 3 times for both legs. Stretches: Quadriceps and hip

muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees out-

ward. Pullyour feet toward your groin area as far as possible.

Hold for 15 counts, then relax. Repeat 3 times. Stretches:

Quadriceps and hipmuscles.