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WARM UP AND COOL DOWN ROUTINE
The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body
for exercise and to minimize injuries. Warm up for two to five minutes before aerobic exercising. 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. The
purpose of cooling down is to return the body to its resting state at the end of each exercise session. A
proper cool-down slowly lowers your heart rate and allows blood to return to the heart.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a stretching
sensation 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, then drop your head to your chest for one
count.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward.
Pull your feet as close to your groin as possible.
Gently push your knees toward the floor. Hold for 15 counts.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward. Pull
your feet as close to your groin as possible. Gently push your knees toward the
floor. Hold for 15 counts.
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