Stretching Exercises - Sportplus B31851 Manual De Instrucciones

FREQUENCY
Most experts recommend a combination of a health-conscious diet tailored to your training goal
and physical exercise three to five times a week.
A normal adult needs to exercise twice a week to maintain his/her current condition. To improve
one's condition and lose weight, at least 3 training units weekly are necessary.
PHASES OF TRAINING
Each training session should consist of 3 training phases:
• "Warm up",
• "Training" and
• "Cool down".
During the warm up phase, you slowly increase your body temperature and oxygen intake.
Gymnastic exercises or stretches for 5 to 10 minutes are a good warm up.
The following contains workout instructions with useful stretches for your leg muscles.
After warming up, the actual exercise (training phase) begins. The training intensity should be low
for the first few minutes before increasing to the desired level for a period of 15 to 30 minutes.
After training, a cool down phase is imperative to support your circulation and prevent sore or
pulled muscles.
Cool down, 5 to 10 minutes long, should consist of stretching and steady exercises for at least
30 seconds and/or light gymnastic exercises.
MOTIVATION
To key to a successful training program is regularity. You should set up a fixed time and place
per training day and prepare mentally for exercise. Only exercise when you are in a good mood
and always keep your eyes on your goal. If you train regularly, you will notice your development
day for day as you approach your training goal bit by bit.

STRETCHING EXERCISES

The stretches illustrated on the following pages are suited both for warming up and cooling
down after training. Please note that during the warm-up phase, stretches should be held briefly
(approx. 5 to 10 seconds) before being released. This increases muscle tension to prepare your
muscles for training.
During cool down, stretches should be held longer (at least 30 seconds) in order to reduce muscle
tension after the strain of exercise.
As a general rule, never take stretching to the extreme.
If you feel any discomfort, release the stretch immediately, and do this stretch with less intensity
in the future.
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