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Exercising Information

Warming up and Cooling down exercises

Each workout should include the following three parts:

1. 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.

2. 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 programme, do not keep your heart rate in

your training zone for longer than 20 minutes.)

3. 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

T o 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 to make exercise a regular and enjoyable part of your

everyday life.

Toe touch stretch

Toe Touch Stretch

Stand with your knee bent slightly and slowly bent

forward from your hips. Allow your back and

shoulder to relax as your reach down toward your

toes as far as possible.

Hold for 15 Counts, then relax.

Repeat 3 times

Stretches: Hamstring, back of knees and back

Quadriceps 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, and then relax.

Repeat 3 times

Stretches: Hamstrings, lower back and groin.