A Cool-down Exercise Frequency
Finish each workout with 5to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help 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 a few months of regular exer-
cise, you may complete up to five workouts each week
if desired. The key tosuccess is to make exercise a
regular and enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown inthe
drawings below. 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 relaxas 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
Sitwith one leg extended. Bringthe sole of the opposite foot
toward you and rest itagainst 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:
Hamstrings, lower back and groin.
3. Calf/AchiUes Stretch
With one leg in front of the other, reach forward and place your
hands against awall. Keep your back legstraight and your
backfoot flat on the floor. Bend your front leg, leanforward and
move your hips toward the wall. Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause further stretchingof the
achilles tendons, bend yourback 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 c0unts, then relax.
Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the solesof your feet together and your knees outward.
Pull your feettoward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
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