Warm-Up And Cool-Down - Master X-15 Benutzeranleitung

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
Inner Thigh Stretch
50
EN
Calf-Achilles Stretch