Univex TR-5500 manual Practice Abdominal Breathing Breathe from your, Pressure

Tips for Good Stretching Results

Stretching is a special discipline that requires concentration and

patience for best results. Follow these tips and practice the stretches

shown inthe preceding illustrations at least 3 timesa weekfor 15-minute

sessions. You will progress safely and surely.

1. DRESS COMFORTABLY: Wear loose-fitting, soft fabric clothes

without restrictive belts, elastic, large buttons or buckles. Breathable

cotton or softly woven wool is preferable to synthetic cloth. You can go

without shoes or slippers when stretching.

2.STRETCH SLOWLY: Move in and out of your stretches with slow,

controlled motions and hold in a static position when you have stretched

as far as comfortable. Fast, bouncy, ballistic motions can actually signal

the muscles to contract and defeat the purpose of stretching.

Concentrate on the body part you are working.

3.PRACTICE ABDOMINAL BREATHING: Breathe from your

diaphragm, so that your stomach, rather than your rib cage and

shoulders, rises and falls with each breath. Abdominal breathing

encourages relaxation, lessens muscular tension, and helps lower blood

pressure.

4. LEARN THE "STRETCHING ZONE": Stretch gradually to the point

of feeling resistance, but never to the point of pain. Never use muscular

effort to increase a stretch. Some discomfort is natural, but the gentle

forces of gravity and body weight will determine the limits of a safe,

effective stretching zone.

5.START EASY: Start each session with the stretches you find easiest.

This will help you relax, concentrate, and warm up for the more difficult parts of your routine.

6.AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching

routines are easier and more pleasant if done on an empty stomach.

This refers to liquid and solid foods.

7.PRE- AND POST-WORKOUT STRETCHES: Always stretch in preparation for exercise. Since muscles tighten up after exertion, also stretch after exercising in order to promote circulation and to minimize stiffness from lactic acid build-up.You don't have to perform all of the

stretches pictured on the preceding pages before and after your

workout, but you should to perform those which most directly affect the

muscles used during a workout.

Do's and Don'ts for Minimizing Soreness and Muscular Stress

The following do's and don'ts will help reduce the chance of soreness,

and will increase the effectiveness of a workout.

o DO OBTAIN PROPER MEDICAL CLEARANCE PRIOR TO STARTING AN AEROBIC EXERCISE PROGRAM BY HAVING A

PHYSICAL EXAM.

o Do set realistic goals and objectives.

oDo exercise within your THRR.

oDo warm up and cool down properly.

oDo stretching exercises before beginning a Lifestride program.

o Do stretching exercises after completing the cool-down.

oDon't increase duration or intensity by more than one level per week. (only Hill Profile and Random programs).

o Don't increase intensity and duration at the same time.

o Don't overextend effort in hot and/or humid weather.