Exercise Programs
WARM UP
Start each workout with 5 to 10 minutes of stretching and some light exercises. A proper warm-up increases your body
temperature, heart rate and circulation in preparation for exercise. Ease into your exercise. After warming up, increase
the intensity to your desired exercise program. Be sure to maintain your intensity for maximum performance. Breathe
regularly and deeply as you exercise.
1. Inner Thigh Stretch - Sit with the soles of your feet together and your knees outward.
2. Hamstring Stretch - Sit with one leg extended and bring the sole of the opposite foot toward you.
3. Calf/Achilles Stretch - With one leg in front of the other, place your hands forward against a wall.
4. Quadriceps Stretch - With one hand against a wall for balance, grasp one foot with the other hand.
5. Toe Touch Stretch - Stand with your knees bent slightly and slowly bend forward from your hips.
COOL DOWN
Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10 minutes of stretching to cool
down. This will increase the flexibility of your muscles and will help prevent postexercise problems
This is how your pulse should behave during general fitness exercise.
Remember to warm up and cool down for a few minutes.
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