Manual

TrainingZoneExercise
Afterwarmingup,increasetheintensityofyourexer-
ciseuntilyourpulseisinyourtrainingzonefur20to
60minutes.(Duringthefirstfewweeksof yourexer-
deeprogram,donotkeepyourpulseinyour training
zone fur longer than 20 minutes.) Breathe regularly
and deeply as you exerdse--never hold your breath.
A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cooldown. Thiswillincreasethe flexibilityofyour
muscles andwill helptopreventpost-exerciseproblems,
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a _'ewmonths, you may com-
. plete up to five workouts each week ifdesired.
The key to success is to make exercise a regular and
enjoyable part of your everyday life.
.SUGGESTED STRETCHES
The correctform for several basic stretches is shown in the
drawings below. Move slowly as you stretch--never bounce.
1oToe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips Allow your back and shouldom 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 i_g 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 peas_le. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower beck 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 fiaton the floor. Bend yourfront 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. Ouadrloeps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bdng your heel as close
to your buttocksas possible. Hold for 15 counts, then rela_
Repeat 3 times for both legs. Stretches: Quaddeeps and hip
muscles. "
5. Inner Thigh Stretch
]
Sit with the soles Ofyour feet together and your knees outward.
Pullyour feet toward your groin area as far as possible° Hold
for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
2
3
• 15