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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 temperature, 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 first 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 flexibility 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 five
workouts each week, if desired. Remember, the key to success is make exercise a regular and
enjoyable part of your everyday life.
SUGESTED 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 possible. 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 possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Hamstrings, 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
flat 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 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. InnerThigh 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.
WARM-UP AND COOL-DOWN 6
HELP LINE NUMBER: 08456 400800
