Exercise Instruction
8
A good exercise program consists of a warm-up, aerobic exercise, and a cool down.
Do the entire program at least two to three times a week, resting for a day between
workouts. After several months you can increase your workouts to four or five times
per week.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via
your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart.
Aerobic fitness is promoted by any activity that uses your large muscles e.g. legs,
arms and buttocks. Your heart beats quickly and you breathe deeply. An aerobic
exercise should be part of your entire exercise routine.
The WARM-UP is an important part of any workout. It should begin every session to
prepare your body for more strenuous exercise by heating up and stretching your
muscles, increasing your circulation and pulse rate, and delivering more oxygen to
your muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness
in tired muscles.
HEAD ROLLS
Rotate your head to the right for one count,feeling
the stretch up the left side of your neck, then
rotate your head back for one count, stretching
your chin to the ceiling and letting your mouth
open. Rotate your head to the left for one count
and then drop your head to your chest for one
count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one
count. Then lift your left shoulder up for one
count as you lower your right shoulder.
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