Training Zone Exercise
After warming up, increase the intensity of your exer-
ciseuntil your pulse isin your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise---never hold your breath.
CooFdown
Finish each workout with 5to 10 minutes ofstretching
to cool down. Thiswill increase the flexibility of your
muscles and willhelp to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After afew months, you may com-
plete up to five workouts each week if desired.
The key tosuccess isto make exercise aregular and
enjoyable part ofyour everyday life.
SUGGESTED STRETCHES
The correct form for 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 andslowly bend to_ward
from your hips. 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
toward you and restit 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 your
hands against awall. Keep your back leg straight and your
backfoot flat on the floor. Bend your front leg, lean forward and
move your hips toward the wall. Hold for 15 counts, then relax.
Repeat 3 times for both legs. To cause further stretching of the
achilles tendons, bend your back leg as well. Stretches:
Calves, achilles tendons and ankles.
4. Quedriceps Stretch
With one hand against awall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
toyour buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sitwith the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3times. Stretches:
Quadriceps and hip muscles. 23