Trojan PACE 360 - WARM-UP AND COOL-DOWN; WORKOUT GUIDELINES

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8. WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Eachworkoutshouldincludethefollowingthreeparts:
Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytem-
perature,heartrate,andcirculationinpreparationforexercise.
Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:
Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzoneforlongerthan
20 minutes.)
Acool-down,with5to10minutesofstretching.Thiswillincreasetheexibilityofyourmusclesandwillhelptoprevent
post-exerciseproblems.
EXERCISE FREQUENCY
Tomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.
Afterafewmonthsofregularexercise,youmaycompleteuptoveworkoutseachweek,ifdesired.Remember,thekey
tosuccessismakeexercisearegularandenjoyablepartofyoureverydaylife.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you
stretch, never bounce.
1. Toe Touch Stretch
Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allow
yourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaraspos-
sible.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soleoftheoppositefoottowardyouandrestit
againsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaraspos-
sible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:Ham-
strings,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backlegstraightandyourbackfootatontheoor.Bendyour
front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then
relax.Repeat3timesforeachleg.Tocausefurtherstretchingoftheachillestendons,
bendyourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. 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eachleg.Stretches:Quadricepsandhipmuscles.
5. 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: Quadriceps and hip muscles.
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