DKN technology 20707 Gebruikershandleiding - Pagina 16

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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. DO NOT BOUNCE.

Side

Stretch

Remember always to check with your physician before starting any exercise program.

COOL-DOWN

The purpose of cooling down is to return the body to its normal or near normal, resting state

at the end of each exercise session. A proper cool-down slowly lowers your heart rate and

allows blood to return to the heart.

Toe Touch

Hamstring Stretch

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Inner Thigh Stretch

Calf-Achilles Stretch