DKN technology AB 140 Panduan Pemilik - Halaman 12

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WARM-UP and COOL-DOWN

A successful exercise program consists of a 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 increase your workouts to four or

five times per week.

WARM-UP

The purpose of warming up is to prepare your body for exercise and to minimize injuries.

Warm up for two to five minutes before strength-training or aerobic exercising. Perform

activities that raise your heart rate and warm the working muscles. Activities may include

brisk walking, jogging, jumping jacks, jump rope, and running in place.

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 of injury.

Stretches should be held for 15 to 30 seconds.

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