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Training Zone Exercise

Afterwarming up, increase the intensityof your exer-

ciseuntil your pulse is inyour training zone for 20 to

60 minutes. (During the firstfew weeks of your exer-

ciseprogram, do not keep your pulse inyour training

zone for longer than 20 minutes.) Breathe regularly

and deeply as you exercise---never hold your breath.

Cool-down

Finisheach workout with 5 to 10minutes of stretching

to cool down. This will increase the flexibilityof your

muscles andwill help to preventpost-exerciseproblems.

Exercise Frequency

To maintain orimprove your condition, complete three

workouts each week, withat least one dayof rest be-

tween workouts. After a few months, you may com-

plete up to five workouts each week if desired.

The key to success is tomake exercisea regularand

enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the

drawings below. Moveslowly as youstretch--never bounce.

1.Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward

from your hips. Allow your back andshoulders to relax asyou

reach down toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Hamstrings,

backof kneesand back.

2. Hamstring Stretch

Sitwith one leg extended. Bringthe sole of the opposite foot

toward you andrest itagainst the innerthigh ofyour extended

leg. Reach toward your toesas far as possible. Hold for 15

counts, then relax. Repeat 3 times for bothlegs. Stretches:

_..Hamstdngs, lower back and groin.

3. Calf/Achilles Stretch

With one legin front of theother, reachforward and placeyour

hands against awall. Keepyour backleg straight and your

back footflat on the floor. Bend yourfront leg, lean forward and

move your hipstoward the wall.Hold for15 counts, then relax.

Repeat 3 times for both legs.To cause further stretchingof the

achilles tendons, bend your backleg as well. Stretches:

Calves, achilles tendons andankles.

4. Quadriceps Stretch

With one hand against a wail forbalance, reach back and

graspone foot with your other hand. Bdngyour heel as close

to yourbuttocks aspossible. Hold for15 counts, then relax.

Repeat 3 times forboth legs. Stretches:Quaddceps and hip

muscles.

5. Inner Thigh Stretch

Sitwith the soles of your feet togetherand your knees outward.

Pullyour feet toward your groin area as far aspossible. Hold

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

Quadriceps andhip muscles.