WORKOUTGUIDEUNES
Awell-roundedworkoutincludesthroephases:
Awarm-upphase,lasting5 to 10minutes.Beginwith
slow,controlledstretches,and progress to more rhyth-
mic stretches to increase the body temperaturo, head
rate, and circulation in proparation for strenuous exer-
cise. Stretching also guards against muscle, tendon
and ligament sprains.
A cardiovascular phase, including 20 to 30 minutes
of exercise with your heart rate In your training zone.
(See EXERCISE INTENSITY on page 14 to find your
training zone.)
A cool-down phase, consisting of 5 to 10 minutes of
stretching, Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is also most effective during this phase. This phase
should leave you relaxed and comfortably tired.
To maintain or improve your condition, plan throe
workouts each week, with at least one day of rest be-
tween workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, ifdesired.
Remember, the key to success is make exercise a
regular and enjoyable pad of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the drawings below. Move slowly as you stretch--never
bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your tees as far as possible. Hold for 15
counts, then relax. Repeat 3 times for beth legs. Stretches:
Hamstrings, lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the other, roach forward and place your
hands against a wall. Keep your beck 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 both legs. To cause further stretchingof the
achilles tendons, bend your back leg as well. Stretches:
Calves, achilles tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stretches: Quadriceps and hip
muscles.
4. Inner Thigh Stretch
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 15 counts, then relax. Repeat 3 times. Stretches:
Quadrieeps and hip muscles.
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