EXERCISE FREQUENCY
To maintain or improveyour condition,planthree work- outs each week, with at least one day of rest between
SUGGESTED STRETCHES
workouts.After a few months of regular exemise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exer- cise a regularand enjoyable part of youreveryday life.
The correct form for several basic stretches is shown at the right.
Move slowly as you
1, Toe Touch Stretch
Stand with your knees bent slightlyand slowly 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,2 then relax. Repeat 3 times. Stretches: Hamstrings, back of knees
and back.
2. Hamstring Stretch
Sit with one leg extended. Bringthe sole of the opposite foot toward you and rest it 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 each leg. 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 a wall. Keep your back leg straight and your back foot fiat 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 each leg. To cause further stretchingof the achilles
tendons, bend your back 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. Bringyour heel as close to your buttocksas possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5, Inner Thigh Stretch
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Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for
15counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
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