Tralning Zone Exercise
After warming up, increase the intensity of your exer-
rise until your pulse Is in your training zone for 20 to
60 minutes. (Dudng the firstfew weeks of your exer-
rise program, do not keep your pulse In your training
zone for longer than 20 minutes.) Breathe regulady
and deeply as you exercise---never hold your breath.
Cooling Down
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to cool down. This will increase the flexibility of your
muscles and willhelp to prevent post-exercise problems.
Exercise Frequency
To maintain or Improve yourcondition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months, you may com-
plete up to five workouts each week if dasired.
The key to success Is to make exercise a regular and
SUGGESTEDSTRETCHES
The co.r_-.t form for several basic stretches is shown in the
drawings below. Move slowlyas you stretch--never bounce.
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
roach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings,
back of knees and back.
2. Hamstring Stretch
Sit with one leg extended.Bring the cole 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 beth legs. 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 beck leg straight and your
backfoot flat 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 beth legs. To cause further stretching of the
achilles tendons, bend your back leg as well. Stretches:
Calves, achllles tendons and ankles.
4. Quaddceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bdng your heel as close to
your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for beth legs. Stretches: Quaddceps a_d hip
muscles.
5. Inner Thigh Stretch
Sitwith the soles of your feet together and your knees outward.
Pullyour feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times. Stretches:
Quaddceps and hip muscles.
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