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Warm-Up and Cool-Down
A successful cardio-vascular exercise program consists of a full body warm-up, aerobic
exercise, and a cool-down. Do the entire program at least two and preferably three
times a week, resting for a day between workouts. After several months, you can
WARM-UP
The purpose of warming up is to prepare your body for exercise and to minimize injuries.
activities that raise your heart rate and warm the working muscles. Activities may include
brisk walking, jogging, jumping jacks, jump rope, and running on the spot. Try to
incorporate moves that take the joints through their full range of motion.
STRETCHING
Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at
these times because of their elevated temperature, which greatly reduces the risk
Stretches should be held for 15 to 30 seconds.
DO NOT BOUNCE OR OVER-STRETCH
Take your time in each stretch. Gradually take each stretch a little deeper on every out
breath to your personal maximum.
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