Sears 831.29788

Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will 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 ofrest be-

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

plete upto fiveworkouts each week ifdesired.

The key to success is to make exercise a regular and

enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form forseveral basic stretches is shown at the

right. Move slowly as you stretch--never bounce;

1.Toe Touch Stretch

Stand withyour knees bent slightly and siowly bend forward

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 3times. Stretches: Hamstrings,

back of knees and back.

2. Hamstring Stretch

Sitwith one leg extended. Bring the sole of the opposite foot

toward you and rest itagainst the inner thighof 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/Achilles Stretch

With one leg infront ofthe other, reach forward and place your

hands against a wall Keep your back legstraight and your

backfoot flat on the floor. Bend you_front leg, lean forward and

move your hips toward the wail. Hold for 15 counts,then relax.

Repeat 3 times for each leg. To cause further stretching of the

achilles tendons, bend your back leg as well. Stretches:

Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against awall 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 each leg. Stretches: Quadriceps and hip

muscles.

5. Inner Thigh Stretch

Sit withthe 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 3 times. Strelches:

Quadriceps and hip muscles.