Skandika Morpheus - Warm-up and Cool-down Procedures; Warm-up Exercises; Cool-down Routine

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WARMUP AND COOLDOWN
A successful exercise program consists of a warm-up, aerobic exercise and a cool-down. Exercise
for at least two or preferably three times a week, resting for a day between workouts. After several
months, you may increase the frequency to four or ve times per week.
WARM-UP
This stage helps to improve the blood circulation and prepares the muscles for your workout. It
additionally helps to reduce the risk of injury or cramps. It is recommended to do some stretching
exercises as shown here below. Hold each stretching position for approximately 30 seconds. Never
force or jerk yourself into a stretching position – if you feel pain, STOP immediately. Warm-up exer-
cises may also include brisk walking, jogging, jumping jacks, jump rope exercises or running in place.
STRETCHING
Muscles can be stretched more easily when these are warm. This reduces the risk of injury. DO NOT
BOUNCE.
Toe Touch
Leg extension
Inner Thigh
Stretch
Calf-Achille
Stretch
Lateral stretch
Remember always to check with your physician before starting any exercise program.
COOL-DOWN
This stage helps to soothe your muscles and your cardiovascular system after your workout.
At the end of your workout, reduce the speed and exercise for approximately 5 minutes at this lower
speed level. Afterwards, repeat the warm-up exercises as described above.